CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Partner T-Spine Stretch x 30 seconds each partner

Band Assisted Hamstring Floss x 15 pulses per leg

Upper Body Warm-Up Series

Leg Reach x 5 reps

Prone Cuban Press for Ring Muscle-Ups

Strength/Skill

Power Snatch (2X2, 4 X 1)

Every 90 seconds, for 9 minutes (6 sets):

Power Snatch with a 2 second pause at knee

*Sets 1-2 – 2 reps @ 65% of 1-RM Power Snatch

*Sets 3-4 – 1 rep @ 70% of 1-RM Power Snatch

*Sets 5-6 – 1 rep @ 75% of 1-RM Power Snatch

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats