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CrossFit – Wed, May 22

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
.

Two sets of:

Hang x 30 seconds

Prone Plank x 30 seconds

Wall Ball Halo x 5 reps per direction

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Air Squat x 10 reps

Dive-Bomber Push-up x 10 reps

Weightlifting

Push Jerk (10 X 1)

Every 90 seconds, for 15 minutes (10 sets):

Power Jerk x 1 rep

Start at approximately 60% of your 1-RM and build to today’s heavy Power Jerk.

FITNESS:

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Single-Arm Dumbbell Rows x 8-10 reps each @ 2111

Rest 45 seconds

Metcon

Metcon (2 Rounds for reps)

PERFORMANCE:

Two sets for max reps of:

3 Minutes of Assault Bike for Calories

2 Minutes of Strict Handstand Push-Ups

1 Minute of Chest-to-Bar Pull-Ups

Rest 3 minutes

FITNESS:

Two sets for max reps of:

3 Minutes of Assault Bike for Calories

2 Minutes of Strict Handstand Push-Ups or L-Seated Strict Press

1 Minute of Strict Pull-Ups

Rest 3 minutes

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