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CrossFit – Mon, Nov 27

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

Front Rack KB Carry x 100ft

Two sets of:

Frog Rocks x 45-60 seconds

Prone Plank x 45 seconds

Kettlebell Goblet Squat x 10 reps @ 32X1

Weightlifting

Tempo Front Squat (1X3, 2X2, 2X1, 1X (1+2))

Tempo Front Squat
Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:

1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 25 Jumping Lunges

Minute 3 – 30-Second L-Sit

Minute 4 – Valslide Leg Curls x 6-8 reps @ 3011

Minute 5 – 10 Supine Ring Rows @ 21X0

Metcon

Metcon (Time)

For time:

50/35 Calories of Assault Bike

50 Dumbbell Box Step-Overs (50/35 lb DBs)

1000 Meter Row

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