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)

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BURGERNER

Snatch (8 X 1.1)

Every 2 minutes, for 16 minutes (8 sets):

Snatch x 1.1

(rest 10 seconds between singles)

*Sets 1-2 – 55-65%

*Sets 3-4 – 65-75%

*Sets 5-6 – 75-80%

*Sets 7-8 – 80-85%

Metcon (3 Rounds for time)

For times:

12 Squat Snatches @ 45-50% of 1-RM

Rest 60 seconds

9 Squat Snatches @ 55-60% of 1-RM

Rest 60 seconds

6 Squat Snatches @ 65-70% of 1-RM

Can receive in the power position and then ride down

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

30 Air Squats

20 Pull-Ups*

10 Burpees to 6″ Touch

*Please use a band or do jumping pull-ups if needed