CrossFit Odyssey – CrossFit

General Warm Up

Two Rounds; Of

250m Row Or Ski

10 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Hang Power Snatch

Then complete two rounds, of:

(with an empty barbell)

5x Snatch deadlift to Mid Thigh

5x Hang Power Snatch

5x Overhead Squat

5x Hang Snatch

Snatch Progressions (Part A)

Hang Snatch + Snatch + Overhead Squat (Weight)

Eight (8 sets):

Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1

Rest 90 Seconds after each set
Please record heaviest load successfully lifted.

Conditioning (Part B)

Every 4:00 … (4 Rounds for time)

Full Effort (Performance)

4 Sets (Every 4:00)

15/10 Calories of Assault Bike

12 Bar-Facing Burpees

9 Power Snatches (115/75 lbs)

Goal – complete in 2-2:30 minutes

Rest the remainder of the time until the 4:00

Full Victory

4 Sets (Every 4:00)

12/8 Calories of Assault Bike

12 Burpees

9 Power Snatches (85/55 lbs)

Goal – complete in 2-2:30 minutes

Rest the remainder of the time until the 4:00