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
.

Upper Body Warm-Up

Perform 8-10 reps with each drill

3-Position Snatch Warm-Up (empty barbell)

High Hang Power Snatch x 3 + 3 Overhead Squats

Low Hang Power Snatch x 2 + 2 Overhead Squats

Slow Pull Snatch x 1

Weightlifting

Snatch

3x

3 Snatch Press from receiving position

3x

3 Snatch Balance @ 50% of 1rm Snatch

Take 10-15 minutes to build to today’s 1rm Snatch

Metcon

Metcon (Time)

At a Zone 2 pace, complete the following for time:

1600m run

500m row

20 Strict Pullups

500m row

800m run