SUNDAY, 2/14/21

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)

.

Two sets of:

Floor Slides x 8-10 reps (wall slide on the floor!)

Deep Squat Progressions x 5 reps

Kettlebell Windmill x 5 reps per side

Barbell Warm-Up

With an empty barbell, complete:

Two sets of:

3 Front Squats

3 Strict Presses

3 Push Presses

3 Push Jerks

3 Split Jerks

Focus on hitting each position with purpose and sound technique.

Weightlifting

Clean and Jerk (12 X (1+1))

Every minute, on the minute, for 6 minutes:

Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75

and then every 2 minutes, for 12 minutes:

Clean & Jerk

Loads: 80, 80-85, 85, 85-90, 90, 90+

Metcon

Metcon (Weight)

Every 30 seconds, for 6 minutes (12 sets):

5 Ground to Overhead

65-95/35-65 lbs.

Select a load you can maintain for touch and go reps. Focus on your breathing and keeping your heart rate as low as possible throughout these barbell cycling sets.

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