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CrossFit – Thu, May 23

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:

Row x 90 seconds

Broad Jump x 3 reps

Three sets of:

“Plate Clean Warm-Up”

Kang Squat x 5 reps

Plate Ground-to-Overhead x 10 reps

Fast-Feet on Plate x 15 reps

Weightlifting

Clean (6 X (2+2+2))

Every 3 minutes, for 18 minutes (6 sets) of:

2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

FITNESS:

Three to Four sets of:

Kettlebell Complex

*10 Bulgarian Goat Bag Swings

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 16 minutes (4 sets) for times of:

500 Meter Row

10 Bar-Facing Burpees

5 Cleans (185/125 lbs)

FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times of:

500 Meter Row or Ski Erg

15 Dumbbell Burpee Deadlifts

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