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)
Three rounds of:
200 Meter Run
10 PVC Pipe Pass Thrus
10 PVC Pipe Press from behind the Neck
200 Meter Run
3 Muscle Snatch (45/35 lbs)
4 Overhead Squat
5 Hang Power Snatch
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Weightlifting
Snatch (10 x 1)
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep
*Sets 1-3 @ 60% of 1-RM Snatch
*Sets 4-7 @ 65% of 1-RM Snatch
*Sets 8-10 @ 70% of 1-RM Snatch
Metcon
Metcon (3 Rounds for time)
Every 8 minutes for 24 minutes (3 sets):
30-25/22-17 Calorie Row or Ski-Erg
10 Burpee Box Jump/step Overs (24/20″)
30-20 Toes-to-Bar
125-75 Double-Unders
Sustained efforts today! If you have less than 60 seconds of rest then please adjust the reps to ensure you have a minute or more of rest.