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CrossFit – Thu, May 30

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:

Hang x 30 seconds

Prone Plank x 30 seconds

Wall Ball Halo x 5 reps per direction

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Air Squat x 10 reps

Dive-Bomber Push-up x 10 reps

Weightlifting

Tempo Front Squat

Tempo Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:

Tempo Front Squat x 5 reps @ 32X1

Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.

FITNESS:

Every 90 seconds, for 15 minutes (5 sets) of:

*Station 1 – Front Squat x 5 reps @ 32X1

*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111

Metcon

Little Giza (Time)

PERFORMANCE:

“Little Giza”

For time:

25 Pull-Ups

50 Wall Ball Shots (20/14 lbs)

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00

FITNESS:

Three rounds for time of:

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers

(count one rep each leg switch)

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