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CrossFit – Sun, Jul 2

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Upper Body Warm-Up

Perform 8-10 reps with each drill

Banded Pass Thrus in Squat x 10 reps

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


Snatch (5x(1+1), 8x(2+1))

Snatch + Hang Snatch

Every 2 minutes, for 10 minutes (5 sets):

Snatch + Hang Snatch @ 60-75%

Snatch Pulls to Knee + Snatch

Every 2 minutes, for 16 minutes (8 sets)

2 Snatch Pulls to Knee + Snatch @ 85-90%

The first two pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.


Metcon (Time)

Zone 2 Conditioning

Complete four rounds at Zone 2 Pace:

40 calorie Echo Bike

15 Kettlebell Deadlifts 16/12 kg

25 Foot Kettlebell Front Rack Walking Lunges 16/12 kg

Please note this is going to take longer than the time allotted. Either put a time cap on it or plan on finishing late!

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