CrossFit - Sat, Aug 3 - CrossFit Odyssey

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

2 Rounds, Easy Pace, of:

2-4 Strict Pull-Ups

4-8 Push-Ups

8-12 Air Squats

100-meter Run

Specific Warmup

5 Dumbbell Front Squats

5 Dumbbell Hang Power Cleans

5 Dumbbell Hang Squat Cleans

5 Dumbbell Thrusters

5-10 Toes to Bar or Kipping Knees to Chest

Metcon

Team Conditioning (AMRAP – Rounds and Reps)

PERFORMANCE:

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Squat Clean + Thrusters (55/35 lbs)

10 Toes to Bar

FITNESS:

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

3 Strict Pull-Ups

6 Push-Ups

9 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Thrusters

10 Kipping Knees to Chest OR V-ups