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CrossFit – Mon, Jun 24

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-Up (No Measure)

Dumbbell Warm-Up

50′ Waiters Carry (Right)

10 Single Arm Dumbbell Press (Right)

50′ Waiters Carry (Left)

10 Single Arm Dumbbell Press (Left)

10 Goblet Hold Reverse Lunges

and then …

Barbell Warm-Up

3 Snatch Pulls

3 Muscle Snatches

3 Overhead Squats

3 Snatch Balances

3 Drop Snatches

3 Hang Snatches

Weightlifting

Hang Snatch (10×1)

Every 90 seconds, for 15 minutes (10 sets) of:

Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

FITNESS:

Three sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Waiter’s Carry x 30 seconds each arm

Rest 45 seconds

Supine Ring or Barbell Rows x 8-10 reps @ 2111

Rest 45 seconds

L-Sit Hold x 45-60 seconds (accumulate the time)

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

6 Overhead Squats*

12 Pull-Ups

30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

FITNESS:

Five rounds for time of:

6 Front Squats

8 strict pull-ups

60 Single-Unders

Goal Time: 10 min

Time Cap: 15 min
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

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