Announcements
This SUNDAY, April 9th we will be CLOSED for Easter. Enjoy your weekend!
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:
Run x 200m
Burpee Broad Jump x 5 reps
Kip Swing x 10 reps
Fitness:
Two Sets
PVC Behind neck Push press x 30
PVC OHS x 15
Pronated hang from bar x 30 seconds
Performance:
Two sets, with barbell, of:
Snatch Grip Romanian Deadlift x 8 reps @ 21X1 (Pause at Mid-Patella)
Snatch Grip, Behind-the-Neck Push Press x 8 reps
Overhead Squat x 8 reps
Weightlifting
Power Snatch (8 x 2)
Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch x 2 reps
If you performed last week’s power snatches from the mid-patella, you should increase the load this week by as much as mechanics will allow.
FITNESS | Overhead & Core Strength
Every 4 minutes, for 16 minutes (4 sets) of:
4 Wall Walks
100-Foot Overhead Kettlebell Carry (heavy)
40 Alternating Single-Leg V-Ups
Metcon
Jacks (Time)
PERFORMANCE:
Three rounds for time of:
400 Meter Run
10 Power Snatches (135/95 lbs)
5 Ring Muscle-Ups
FITNESS:
Three rounds for time of:
400 Meter Run
20 Kettlebell Swings
10 Strict Pull-Ups