SUNDAY, 1/17/2021

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

Warm-up (No Measure)

.

Two sets of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Overhead Squat x 3 reps @ 3211

Snatch Push Press x 3 reps

Snatch Balance x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell

*Set 2 – 45-95 lbs

Weightlifting

Snatch (4X2, 4X2+1)

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps

Every 2 minutes, for 8 minutes (4 sets):

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Every 2 minutes, for 8 minutes (4 sets):

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Paused Front Squat (3 X 5-6)

Three sets of:

Front Squat with a Pause x 5-6 reps @ 4111

Rest 3 minutes

Metcon

Metcon (4 Rounds for time)

Every 5 minutes, for 20 minutes (4 sets):

10 Burpee Box Jump/Step-Overs (24″/20″)

15/10 Calories of Assault Bike

20 Wall Ball Shots (20/10 lbs to 9′ target)

15-Foot Handstand Walk

Scaling Options for Handstand Walk:

1 Wall Climb + 10 Wall Facing Handstand Marching for every 15′ OR

10 Handstand Marching on Box for every 15′

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