SUNDAY, 1/12/2020

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Banded Lat Stretch x 60 seconds per side

Banded Perfect Stretch x 60 seconds per side

Row 750 meters at an easy pace

Weightlifting

Clean and Jerk (7X1)

Clean & Jerk Progressions

Every 3 minutes, for 21 minutes (7 sets):

Clean & Jerk

*Sets 1-2 @ 80% of 1-RM Clean & Jerk

*Sets 3-5 @ 85% of 1-RM Clean & Jerk

*Sets 6-7 @ 90% of 1-RM Clean & Jerk

Metcon

Metcon (3 Rounds for time)

Three sets, for times, of:

20/15 Calorie Assault Bike

250 Meter Ski Erg or Row

75 Double-Unders

250 Meter Ski Erg or Row

20/15 Calorie Assault Bike

Rest 3 minutes

Adjust according to equipment availability

Accessory Work

Three sets of:

Bottoms Up KB Carry x 25′ each arm

Rest 15 seconds

Bottoms Up KB Press x 6 reps per arm

Rest 15 seconds

Russian KB Swings x 20 reps (heavy)

Rest 60 seconds

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