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CrossFit – Wed, May 17

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Two sets of:

Kip Swing x 10 reps

Piked Handstand Push-up x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side


Shoulder Press

Five sets of:

Strict Press x 5-6 reps

(go as heavy as you can; if you get 6 reps go up in weight)

Rest 30 seconds

Weighted Pike Stretch x 60 seconds

Rest 30 seconds


One Dumbbell (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row, Ski or Bike on Concept 2
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)

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