FRIDAY, 9/6/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Overhead Movement Prep

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Two sets of:

Burgener Warm-Up

Over/Under Barbell x 5 reps in each direction

Strength/Skill

PERFORMANCE:

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

Slow Pull Snatch x 2 reps

FITNESS:

Three sets of:

Turkish Get-Ups x 2-3 reps each arm

Rest 45 seconds

Snatch-Grip Romanian Deadlifts x 6-8 reps @ 3011

Rest 45 seconds

L-Sit Hold x 30-45 seconds (accumulated)

Rest 45 seconds

Slow Pull Snatch (8X2)

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

Metcon

Metcon (Time)

PERFORMANCE:

For time:

18 Bar-Facing Burpees

9 Power Snatches (155/105 lbs)

14 Bar-Facing Burpees

7 Power Snatches

10 Bar-Facing Burpees

5 Power Snatches

FITNESS:

For time:

18 Burpees

18 Alternating Single-Arm Dumbbell Snatches

14 Burpees

14 Alternating Single-Arm Dumbbell Snatches

10 Burpees

10 Alternating Single-Arm Dumbbell Snatches


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