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CrossFit – Wed, Jul 19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Run x 200m

Kettlebell Farmer’s Carry x 100m

Two sets of:

Prone Plank x 30 seconds

Kettlebell Romanian Deadlift x 10 reps

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Swing x 10 reps


Deadlift (6×3)

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor…do not perform these touch-and-go.


Every 90 seconds, for 12 minutes (4 sets):

Station 1 – Banded Good Mornings x 12-15 @ 30X1

Station 2 – Supine Ring Rows x 12-15 reps @ 21X1


Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts (24/16 kg)

50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)

100-Foot Double Kettlebell Overhead Carry (24/16 kg)

150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

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