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CrossFit – Tue, Jan 3

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 60 seconds
Rower Pike or Tuck-up x 5 reps

Two sets of:
Dumbbell or Barbell Kang Squat x 10 reps
Dumbbell or Barbell Overhead Alternating Reverse Lunge x 10 reps
Broad Jump x 5 reps

Weightlifting

Clean

Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 2 reps @ 75-85%

FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

No Biggie (Time)

PERFORMANCE:
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)

FITNESS:
For time:
50/35 Calories of Assault Bike
50 Alternating Dumbbell Snatches

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