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CrossFit – Sun, Jun 18

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


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


Snatch Balance

Snatch Technique Primer!!!

Your score for today will be your Max SNATCH BALANCE – learn to get comfortable dropping under that bar!

Every 90 seconds, for 6 minutes (4 sets):

Drop Snatch x 5 reps

Every 90 seconds, for 6 minutes (4 sets):

Snatch Balance x 3 reps

Snatch Complex:

Every 2 minutes, for 20 minutes (10 sets):

2 Hang Snatches + Snatch + Pause Overhead Squat @ 60-75%

Pause in the overhead squat for 3 full seconds.


Metcon (Time)

Five rounds at Zone 2 (Conversational) Pace:

400 Meter Jog

8 Double Dumbbell Front Squats (35/20 lbs)

25/20 Calorie Ski or Row

8 Double Dumbbell Deadlifts (touch the front heads of the dumbbells to the floor) (35/20 lbs)

Adjust weight to stay in zone 2

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