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)
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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