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CrossFit – Mon, Jun 5

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:

Run x 200m

Hanging Knee Raise Hold x 30 seconds

Kettlebell Goblet Squat Hold x 30 seconds

Two sets of:

Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating

Dumbbell Kang Squat x 6 reps

Dumbbell Goblet Squat x 4 reps

Jumping Squat x 2 reps (take a moment between reps, perform for max height)

Weightlifting

Snatch

Every 2 minutes, for 24 minutes (12 sets):

Snatch x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

FITNESS:

Every 90 seconds, for 24 minutes (4 sets) of:

Station 1 – 60 seconds of Strict Pull-Ups

Station 2 – 12 Kettlebell Goblet Kang Squats

Station 3 – 5 Bat Wing Extensions @ 3333

Station 4 – 10 Zottman Curls @ 3030

Metcon

Metcon (Time)

PERFORMANCE:

For time:

50/35 Calories of Assault Bike

30 Ground to Overhead (115/75 lbs)

30 Pull-Ups

Time Cap = 10:00

FITNESS:

For time:

50/35 Calories of Assault Bike

40 Kettlebell Swings

30 Box Jumps or Step-Ups

(if you choose jumps, jump up and step down)

Time Cap = 10:00

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