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CrossFit – Tue, Jan 31

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Assault Bike x 90 seconds

Bear Crawl x 25 feet forwards, 25 feet backwards

Three sets of:

Tall Jerk x 5 reps

Depth Drop + Max Height Jump x 3 reps


Split Jerk (10x (1+1))

Every 2 minutes, for 20 minutes, complete:

Jerk Dip + Jerk with a Pause @ 75%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics

FITNESS | Upper Push & Pull:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm


Metcon (4 Rounds for time)

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

25/18 Calories of Assault Bike

10 Strict Handstand Push-Ups or L-Seated Presses

20 Push-Ups

Go hard, earn your rest, and repeat!

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