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CrossFit – Wed, Jun 19

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

Medball Warm-Up (No Measure)

Med Ball Thoracic Opener x 10

Table Turners x 10

Plank Pull Through with Med Ball x 10/side

Med Ball Alligator Crawl x 100 M

Plank on Med Ball

Inchworm Walk + Scap Push-Up + Press-Up

Med Ball Strict Press x 20 @ 33X1

Weightlifting

Shoulder Press (1×3, 1×2, 1×3, 3×6)

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 2 reps @ 70-75%

*Set 3 – 3 reps @ 75-80%

*Set 4 – 6 reps @ 80+%

*Set 5 – 6 reps @ 80+%

*Set 6 – 6 reps @ 80+%

Rest as needed

FITNESS:

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Rest 45 seconds

Please record the heaviest load used for your shoulder press and your dumbbell skull crusher.

Please record the loads used for the last 3 sets.

Metcon

10-9-8-7-6-5-4-3-2-1 For Time (Time)

PERFORMANCE:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Bench Press (Bodyweight/3/4 Bodyweight)

Strict Pull-Ups

FITNESS:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: Bench Press (50-60% of 1 RM Bench Press)

Gorilla Rows

Goal Time: Sub 12:00

Time Cap: 15:00

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