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CrossFit – Tue, Aug 13

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 (No Measure)

General Warm-Up

10 kip swings

8-10 empty barbell strict press

20-30 sec handstand hold

5 handstand negatives

deadbug single KB bottom up press (per arm)

x 3 sets

Bench Press Prep

Empty Barbell Bench x 8-10 reps with focus on speed off the chest

Bench Press x 5 reps @ 45-55%

Bench Press x 4-5 reps @ 55-65%

Bench Press x 4-5 reps @ 65-70%

Bench Press x 3 reps @ 75%

Weightlifting

Bench Press (1×5, 1×3, 1×2, 1×3)

Every 3 minutes, for 12 minutes (4 sets):

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

followed by …

(Record set of 2)

Bench Press (2×8)

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x 8 reps @ 75-80%

Metcon

Deadly Arms (Time)

PERFORMANCE :

Five rounds for time of:

5 Strict Handstand Push-Ups

7 Push Presses (115/75 lbs)

9 Toes to Bar

Goal < 8:00
Time Cap 15:00

FITNESS:

Five rounds for time of:

2-5 Strict Handstand Push-Ups OR L-Seated DB Presses

7 Barbell Push Presses OR DB Push Presses

9 Kipping Knees to Chest OR V-ups

Goal < 8:00

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