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CrossFit – Sun, Feb 5

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

400 Meter Run

Over/Under Barbell x 60 seconds (30 seconds in each direction)

200 Meter Run

90/90 Hip Rotations x 5 reps

Two sets of:

Double-Unders x 25-50 reps

Unweighted or Medball Single Leg Bound x 3 reps per side

Box Jump x 5 reps (land as quietly as possible without letting knees cave in)

2 minutes of practicing either Crossover Single-Unders or Double-Unders


Clean (6 x (1+1+1))

Clean Complex:

Every 2 minutes, for 12 minutes, complete (6 sets):

Clean Pull + Hang Power Clean + Clean

Build in weight over the course of the six sets


Metcon (No Measure)

Every minute, on the minute, for 24 minutes (6 sets) of:

Station 1: 12-15 Wall Ball Shots (20/14 lbs to 10/9′)

Station 2: 5 Bar Facing Burpees + 5 Power Cleans (95/65 lbs)

Station 3: 16/11 Calorie Assault Bike or Row

Station 4: Rest

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