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

Core #3 (No Measure)

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)

Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)

Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds

Warm-up (No Measure)

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Snatch Barbell Complex

5 reps each of

snatch Grip Romanian Deadlift

snatch high pulls

muscle snatch

overhead squat

behind neck push press

snatch balance

hang power snatch

below knees snatch

if time allows do another set of 3 reps with weight

Weightlifting

Snatch (5 x 1+1)

PERFORMANCE:

Five sets of:

Power Snatch + High Hang Snatch

Rest as needed

FITNESS:

Three sets of:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Band-Resisted Straight-Arm Lat Pulldown x 12 reps @ 2020

Rest 45 seconds

Candy’s Delight (Time)

Four rounds for time of:

300 Meter Run

100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)