SUNDAY, 12/6/2020

CrossFit Odyssey – CrossFit

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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.

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