FRIDAY, 10/2/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Kari Pearce ABs #1 (No Measure)

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups

– Superman’s

– Windshield Wipers

Warm-up (No Measure)

With empty bar:

10 Jefferson Deadlifts, 10 Press, 10 Back Squat

5 Muscle Snatch, 5 Overhead Squat

5 Power Snatch, 5 Overhead Squat

5 Squat Snatch, 5 Snatch Balances

*Every new line means take a short break before moving to the next movements

Weightlifting

Back Squat (3X4, 3X8)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Sets 1-3: 4 reps @ 80%

*Sets 4-5: 8 reps @ 70%

Metcon

Metcon (AMRAP – Reps)

Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters (95/65 lbs)

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets

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