SUNDAY, 1/24/2021

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)

.

200 Meter Waiters Carry + Suitcase Carry (switch carries every 50m)

20 Half Turkish Get-Ups (10 per side)

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Weightlifting

Clean and Jerk (5×4)

Five sets of:

Halting Clean Deadlift

+ Hang Squat Clean

+ Clean

+ Jerk

Rest as needed

Please go by feel so build heavy if it feels good or stay light if you want to work on technique.

Metcon

Metcon (6 Rounds for time)

Every 2 minutes, for 12 minutes (6 sets) for times of:

40-20 Double Unders…adjust to scale

6-4 Power Cleans @ 60-65% of 1-RM of 1-RM Clean

**If your double-unders take longer than 45 seconds then reduce the reps or sub in single-unders**

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