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CrossFit – Thu, Mar 16

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
.

2 minutes Jump rope practice

Two sets:

banded hamstring pulses x 15 pulses each

bb good mornings x 10

perfect stretch x 30s each side

Two sets of:

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Weightlifting

Deadlift (5 x 2)

Five sets of:

Deadlift x 2 reps

Rest as needed

*Sets 1-2: @ 80-85% of 1-RM Deadlift

*Sets 3-4: @ 85%

*Set 5: @ 85-90%

FITNESS |Deadlift

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

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 (bb or DB adhere to the tempo!)

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Station 3 – Heavy Kettlebell Suitcase Carry x 25 meters each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

12 Toes to Bar

12 Alternating Dumbbell Snatches (50/35 lbs)
FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

24 V-Ups

12 Alternating Dumbbell Snatches

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