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FRIDAY, 6/12/2020

CrossFit Odyssey – CrossFit

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Joints/Tens (No Measure)


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

CORE #6 (No Measure)

3 sets of:

Alternating Single Leg V-Up x 10/20/30 reps

Straight Leg Bottom Balance x 30/45/60 seconds

Elbow Plank x 30/45/60 seconds

Elbow Jack x 10/20/30 reps

Rest 2 minutes

Warm-up (No Measure)

Two sets of:

Med-Ball Squats x 10 reps

Med-Ball Rotational Throws x 10 reps (left)

Med-Ball Rotational Throws x 10 reps (right)

Med-Ball Deadlifts x 10 reps

Med-Ball Alternating Step-Ups x 10 reps


Hang Clean and Jerk (8 X 1)


Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.


Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Single-Arm Dumbbell Press x 8 reps each @ 2111

Rest 30 seconds

100-Meter Front-Racked Kettlebell Carry

Rest 30 seconds


Metcon (3 Rounds for reps)


Against a 3-minute running clock…

30/20 Calories of Assault Bike

Max Reps of Burpees to Target 6″ Above Standing Reach

Rest 3 minutes, and repeat for a total of three (3) sets.

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