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 w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements

Weightlifting

Snatch (12 x 1)

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

Snatch x 1 rep

FITNESS:

Every 90 seconds, for 15 minutes (3 sets) of:

*Station 1 – Single-Arm Banded Dumbbell Rows (Left) x 15 reps @ 2111

*Station 2 – Single-Arm Banded Dumbbell Rows (Right) x 15 reps @ 2111

*Station 3 – Ring Dip and Support Hold x 30.15.30 seconds

(hold the ring dip position for 30 seconds, rest for 15 seconds, then hold the top of a ring support for 30 seconds)

*Station 4 – Jefferson Curl x 5 reps @ 4442

Metcon

Metcon (4 Rounds for time)

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

20/15 Calories of Assault Bike

10 Burpee Box Jump-Overs (24″/20″)