CrossFit Odyssey – CrossFit

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Meeting ID: 870 3734 3140
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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 #9 (No Measure)

3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

Rest as needed

Metcon

Metcon (Time)

PERFORMANCE:

Every minute, on the minute, for 20 minutes (4 sets):

Station 1 = 15 Power Snatches (95/65 lbs)

Station 2 = 15 Toes to Bar

Station 3 = 15 Single Dumbbell Box Step-Overs

Station 4 = 15 Shoulder Presses (95/65 lbs)

Station 5 = 30 Air Squats

Immediately followed by…

Two rounds for time:

15 Power Snatches (95/65 lbs)

15 Toes to Bar

15 Single Dumbbell Box Step-Overs

15 Shoulder Presses (95/65 lbs)

30 Air Squats

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Station 1 = 16-20 Single-Arm DB Snatches

Station 2 = 15-20 V-Ups

Station 3 = 15 Single Dumbbell Box Step-Overs

Station 4 = 16 Single-Arm DB Shoulder Presses (8 each arm)

Station 5 = 30 Air Squats

Immediately followed by…

Two rounds for time:

20 Single-Arm DB Snatches

20 V-Ups

15 Single Dumbbell Box Step-Overs

16 Single-Arm DB Shoulder Presses (8 each arm)

30 Air Squats