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CrossFit – Wed, Jul 3

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

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Warm-Up (No Measure)

Dumbbell Warm-Up

50′ Waiters Carry (Right)

10 Single Arm Dumbbell Press (Right)

50′ Waiters Carry (Left)

10 Single Arm Dumbbell Press (Left)

10 Goblet Hold Reverse Lunges

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Clean and Jerk (12X1)

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)

Please record load used for the front squats.

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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
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FITNESS:

For time:

500 Meter Row

50 Double Dumbbell Power Clean + Push Press

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