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CrossFit – Sun, Dec 11

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:

10 Second Iso Hold on top of Rings

5 Fire Hydrant + 15 second Iso Hold (right)

5 Fire Hydrant + 15 second Iso Hold (left

60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)

30 Seconds Skydivers

30 Seconds Bird Dogs

60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)

and finish with …

100 Meter Suitcase Carry (right)

100 Meter Suitcase Carry (left)

Weightlifting

Deadlift

Build to 80% of your 1-RM Deadlift

Then:

Three sets of:

Deadlift x 12 reps

Rest as needed

Start your first set around 50% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

Metcon

Grind (Time)

For time:
Three rounds of:
15 Alternating Dumbbell Snatch (35/20 lbs)
15 Wall Ball Shots (20/10 lbs to 9′ target)

Immediately followed by…

Five sets of:
30/15 Calorie Row
10 Burpees Over Erg
Rest 60 seconds

Immediately following your final 60 seconds rest…

Three rounds of:
15 Alternating Dumbbell Snatch (35/20 lbs)
15 Wall Ball Shots (20/10 lbs to 9′ target)

This workout is unusual by having the rest in between rounds. This is to force you to push your paces on the burpees and not have this workout be long, slow work. Record total time which includes your rest.

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