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SUNDAY, 11/7/21

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Four rounds of:

15 seconds of Dumbbell Lateral Raises

15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hercules Hold with Palms Facing Up

Weightlifting

Push Press (6 x 1+1)

Every two minutes, for 12 minutes (6 sets):

Push Press + Power Jerk @ 70-75% of 1-RM Push Press

(Pause for 2-3 seconds in the power jerk receiving position before recovering.) Heavier than last week!

Focus on good positioning and consistency across all six sets.

Metcon

Metcon (Time)

Five rounds for total time of:

Run 200 Meters

2 Chest-to-Bar Pull-Ups

4 Front Squats (95/65 lbs)

6 Bar Facing Burpees

4 Front Squats (95/65 lbs)

2 Chest-to-Bar Pull-Ups

Time Cap: 25:00

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