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CrossFit – Sun, Sep 24

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Get Low Warm-Up

Two sets of:

Assault or Echo Bike x 60 seconds

Over/Under Barbell Drill x 5 reps each direction

3-Position Snatch with Empty Barbell

Overhead Squat with 3 second pause x 5 reps


Power Snatch (3×2, 6x (1+1))

Muscle Snatch + Power Snatch

Every minute, on the minute, for 3 minutes:

2 Muscle Snatches @ 60+%

Every 90 seconds, for 9 minutes (6 sets of):

Power Snatch x 1.1 @ 80-90%


Metcon (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

4 Alternating Single Arm Devils Press 50/35 lbs

6 Single Arm Dumbbell Shoulder to Overhead (3 per side) 50/35 lbs

8 Dumbbell Goblet Squats 50/35 lbs

10 Shuttle Run Lengths (25 feet = 1 rep)

Rest 60 seconds and repeat for a total of FIVE sets (picking up where you left off each time).

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