Announcements

MONDAY, 4th of JUly
8:30 am class ONLY
CLOSED rest of day

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)

Two sets of:

200 Meter Row (nasal breathing only)

10 Press in Split Behind the Neck(empty barbell)

Perfect Stretch with reach to ceiling x 30 second per leg

Weightlifting

Split Jerk (5X3, 3X2, 2X1)

Accumulate, not for time:

25 Tall Jerks (Empty Barbell)

Every 90 seconds, for 15 minutes (10 sets) of:

Split or Push Jerk

Sets 1-5: 3 reps @ 70-75%

Sets 6-8: 2 reps @ 75-80%

Sets 9-10: 1 rep @ 80-85%

Metcon

Metcon (2 Rounds for time)

Three rounds for time of:

30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)

20 Toes to bar

10 Cleans 135/95

Rest 2 Minutes

Three rounds for time of:

10 Toes to Bar

10 bar facing burpees