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SUNDAY, 4/10/22

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

Over the Shoulder Barbell Stretch x 60 seconds per side

Bulletproof Shoulders – PVC Pipe Pass Thrus x 60 seconds

Band Assisted Ankle Pulse x 60 seconds per side

Accumulate for quality:

10-15 Tall Cleans @ 25-35%

Weightlifting

Power Clean (3x(2+2+2), 1×1, 3×1)

Three sets of:

2 Power Cleans + 2 Cleans + 2 Front Squats @ 50-60%

Rest as needed

Followed by..

Over the course of 10 minutes build to today’s Heavy Power Clean

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:

1 Clean @ 85-90% of today’s Heavy Power Clean

Metcon

Metcon (Time)

Two rounds for time of:

25/20 Calorie Row

75 Double Unders

6 Power Cleans (135/95 lbs)

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