CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

2 Rounds with a PVC Pipe:

Lateral Hops over PVC Pipe x 10

Prone PVC Pass Throughs x 10

Snatch Grip Push Press + Squat x 6

Good Morning x 10

Hanging Knee Raise x 10

With an Empty Barbell Snatch Deadlift x 5

Snatch High Pull x 5

Snatch Balance x 5

Hang Snatch x 3

Snatch x 3

Load To First Working Weight

Weightlifting

Hang Snatch (3×1)

Every 2 minutes x 6 minutes (3 Sets)

Hang Snatch x 1 rep @ 80+%

followed by…

Snatch (5×2)

Every 2 minutes x 5 sets:

Snatch x 2 reps @ 85+%

Build to today’s heavy double. Drop and reset between reps

FITNESS:

4 sets of each task, resting 1:00 between tasks, of:

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds

Metcon

6-12-30 Delight (Time)

PERFORMANCE:

Five rounds for time of:

6 Overhead Squats (135/95 lbs)

12 Toes to Bar

30 Double-Unders

FITNESS:

Five rounds for time of:

12/9 Calories of Assault Bike

12 Goblet Squats

24 V-Ups

Goal < 9:00
Time Cap: 12:00