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:

PVC Pipe Shoulder Pass Thrus x 10 reps (slow and controlled)

Shoulder Tap + Push-Ups x 5-7 reps

Deep Squat Progressions x 3 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

Weightlifting

Snatch

Three sets of:

Snatch Press from Receiving x 3 reps

Rest as needed

Every 2 minutes, for 16 minutes (8 sets)

Snatch Pull to Knee + Snatch @ 75-90%

Metcon

Metcon (Time)

Zone 2 Conditioning

At a Zone 2 pace complete four rounds of:

800 Meter Run

100′ Farmers Carry (24/16)

15 V-Ups