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CrossFit – Wed, Feb 7

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
.

Row x 500m, nasal breathing only

Two sets of:

Dumbbell Suitcase Deadlift x 8 reps, right

Dumbbell Waiter’s Carry x 50 feet, right

Dumbbell Suitcase Deadlift x 8 reps, left

Dumbbell Waiter’s Carry x 50 feet, left

If working on the Performance track, also complete one to two sets of:

“Hunter’s Clean Warm-up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Weightlifting

Clean and Jerk (12 x 1)

Every 90 seconds, for 18 minutes (12 sets) of:

Clean & Jerk x 1 rep

Start at 60% and build each set to today’s “heavy.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Kettlebell Front Squats x 10 reps @ 3111

Station 2 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (left arm)

Station 3 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (right arm)

Station 4 – Tall Box Jumps x 10 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
FITNESS:

For time:

500 Meter Row

50 Alternating Dumbbell Snatches

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