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SUNDAY, 1/31/2021

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


C: Joints/Tens (No Measure)


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)


Three sets at a steady, controlled pace of:

12/9 Calories of Assault Bike

12 Overhead Squats (20/15 kg)

10 Ring Rows

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.


Hang Clean and Jerk (1X 1+1)

In 12 minutes build to today’s “heavy” Hang Clean + Jerk


Metcon (7 Rounds for time)

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

9 Deadlifts @ 60-70% of 1-RM C&J

6 Bar-Facing Burpees

3 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

Athlete Notes:

We are having you move from heavy lifts into cycling power cleans with an elevated heart rate. Please focus on quick transitions, fast burpees and cycling your power clean & jerks immediately upon finishing your burpees. We do not want you spreading out the work over 3 minutes, we are looking for the fastest times for each set. Try to focus on bringing your heart rate down during your rest. Your heart rate will be elevated if you do touch and go power clean & jerks but you will also earn extra rest time to bring it back down.

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