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MONDAY, 8/23/21

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)

Hold bottom of Air Squat for 1 Minute

Two Sets:

30 seconds Side Plank

30 seconds Side Plank

30 seconds Single-Arm Plank

30 seconds Single-Arm Plank

Rest 30 seconds

Hold bottom of Air Squat for 1 Minute

Weightlifting

Snatch (1X1)

PERFORMANCE:

With empty bar:

8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck

4 Muscle Snatch, 4 Overhead Squat

4 Hang Power Snatch, 4 Power Snatch

4 Squat Snatch

*Every new line means take a short break before moving to the next movements. If snatch/OHS isnโ€™t working for you, do this complex with cleans instead.

Take 15-20 minutes to build to approximately 80-85% of your 1-RM Snatch

FITNESS:

Three sets of:

Turkish Get-Ups x 3 reps each arm

Rest 30-45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 30-45 seconds

100-Foot Bottomโ€™s Up Kettlebell Carry โ€“ 50-foot each arm

Rest 30-45 seconds

Metcon

Metcon (10 Rounds for weight)

PERFORMANCE:

Every 2 minutes, for 20 minutes (10 sets) for max load successfully lifted:

350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)

3 Snatches

Sum the total amount of weight successfully lifted in the 30 snatch attempts.

FITNESS:

Every 2 minutes, for 20 minutes (10 sets) for times:

350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)

3 Wall Walks

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