CrossFit Odyssey – CrossFit

Warm-up

Assault Bike x 2 mins, nasal breathing only
Run x 400m, nasal breathing only

Two sets of:
Dumbbell Suitcase Deadlift x 5 reps per side
Single Arm Dumbbell Hang Clean and Jerk x 5 reps per side
Burpee x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps possible in 30 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
45 Dumbbell Deadlifts (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
30 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses (50/35 lb DBs)

10AM ONLY – Olympic Lifting + Metcon

Split Jerk (Skill Practice for Split Jerk)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps possible in 15 minutes of:
13/9 Calories of Assault Bike or 250 Meter Ski Erg or 200 Meter Run
22 Barbell Deadlifts
13/9 Calories of Assault Bike or 250 Meter Ski Erg or 200 Meter Run
15 Barbell Hang Clean & Jerks
13/9 Calories of Assault Bike or 250 Meter Ski Erg or 200 Meter Run
15 Burbees over the Barbell