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CrossFit – Mon, Feb 6

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Two sets of:

Assault Bike x 90 seconds

Banded Pallof Hold x 30 seconds per side

Two sets of:

Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips

Alternating Cossack Squats x 20 reps

Weightlifting

Back Squat (1×3, 1×2, 4×1, )

Back Squat

*Set 1: 3 reps @ 80% of 1-RM

*Set 2: 2 reps @ 85%

*Set 3: 1-2 reps @ 90%

*Set 4: 1 rep @ 94%

*Set 5: 1 rep @ 94-98%

*Set 6: 1 rep @ ?

Rest 2-3 minutes between sets

FITNESS:

Four sets of:

Back Squat x 5-6 reps @ 32X1

Rest 60 seconds

prone lying banded leg curls for 20-25 reps

Rest 60 seconds

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 12 minutes (3 sets) for times of:

25/18 Calories of Assault Bike

10 Front Squats (175/115 lbs)

FITNESS:

Every 4 minutes, for 12 minutes (3 sets) for times of:

25/18 Calories of Assault Bike

15 Front-Racked Kettlebell Squats or Goblet Squats

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