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MONDAY, 4/18/22

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

One set of:

Banded T-spine Squat Opener x 90 seconds

Banded Overhead Squat x 10 reps

Banded Pass-Through x 10 reps

PERFORMANCE:

One set of:

Row x 2 minutes @ 70% effort

Slow Pull Snatch x 5 @ 70% of starting weight

(Perform a Snatch, but the pull should be done at half speed until low thigh. Once the bar is at low thigh you can go full speed)

Row x 90 seconds @ 75% effort

Snatch x 3 @ 85% of starting weight

Row x 60 seconds @ 80% effort

Snatch x 1 @ starting weight

FITNESS:

One set of:

Row x 2 minutes @ 70% effort

Shuttle Run x 5 lines + 8 Alternating Dumbbell Snatches

Row x 90 seconds @ 75% effort

Shuttle Run x 4 lines + 6 Alternating Dumbbell Snatches

Row x 60 seconds @ 80% effort

Shuttle Run x 3 lines + 4 Alternating Dumbbell Snatches

Metcon

Metcon (6 Rounds for weight)

PERFORMANCE:

Every 6 minutes, for 36 minutes (6 sets) for max load:

500 Meter Row

400 Meter Run

3 Squat Snatches
FITNESS:

Every 6 minutes, for 36 minutes (6 sets) for times:

500 Meter Row

400 Meter Run

12 Alternating Dumbbell Snatches

Accessory Work

Three sets of:

8-10 Supinated Grip Bent Over Barbell Rows @ 1111

Rest 60-90 seconds

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