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CrossFit – Sun, Oct 9

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
90/90 Hip Rotation x 3-5 reps (10 second stretch and hold in position)

Two sets of (nasal breathing only)

400 Meter Run

20 Second Hang from Pull-Up Bar

Empty Barbell Front Squats x 10 reps

Empty Barbell Press x 5 reps

Weightlifting

Split Jerk (6 X 2)

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

Jerk x 2 reps @ 80-85% of Last Week’s Heavy

Two sets of:

*Shoulder to Overhead x 8-10 Reps @ 50% or 1-RM Jerk Rest as needed

*Do not just blow through this. Focus on efficient reps and breathing

Metcon

Metcon (2 Rounds for time)

Every 12 minutes, for 24 minutes (2 sets of):

400 Meter Run

15 Toes to Bar

30 Wall Balls (20/10 lbs to 10′)

15 Toes to Bar

400 Meter Run

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