Read more about our response to Covid-19 HERE

SUNDAY, 12/6/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
Meeting ID: 621 002 4813


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 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.


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 (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.

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.