CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
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 #5 (No Measure)
3 sets of:
Seated Piked Double Leg Lifts x 10/15/20 reps
Tuck-Up to V-Up Complex x 5/10/15 reps
Side Hand Plank w/ Hip Circles x 5/10/15 reps
Superman Open/Close x 10/15/20
Warm-up (No Measure)
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The Burgener
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Weightlifting
Snatch (10 X 2)
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)
FITNESS:
Every 90 seconds, for 15 minutes (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 9 minutes of:
9 Strict Pull-Ups
6 Strict Handstand Push-Ups
3 Snatches (135/95 lbs)
FITNESS:
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
12 Kettlebell Swings