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CrossFit – Thu, Apr 27

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Row x 300 meters

Banded Good Morning x 15 reps

Side Plank x 30 seconds per side

Two sets of:

Broad Jump x 3 reps

Kettlebell Romanian Deadlift x 6 reps

Kettlebell Swing x 12 reps

Strength & Skill

Posterior Chain Accessory Progression | Performance & Fitness

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Death March x 20 reps

Station 2 – Parallette Shoot Throughs x 12-15 reps

Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

(add weight to the pull-ups if you can do so and still hold the tempo and rep range)


MGW (2 Rounds for time)

Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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