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Sunday. 8/15/21

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)

Barbell Specific Warm-Up

5 Deadlift, 5 Muscle Cleans + 5 Press In Split Jerk Position

3 Power Cleans + 3 Jerk Grip Overhead Squats

3 Squat Cleans + 3 Front Squats

3 Squat Cleans + 3 Split Jerks

*Every new line means take a short break before moving to the next movements.

Weightlifting

Clean and Jerk (1×1)

Every 2 minutes, for 20 minutes (10 sets):

Clean & Jerk x 1 rep

Build to today’s heavy.

Metcon

Metcon (Time)

For time:

30-Foot Handstand Walk or 3 wall walks

40/30 Calorie Assault Bike

20-Foot Handstand Walk or 2 wall walks

THEN

At the 10 minute mark. . .

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
If you don’t have muscle-ups, use your hardest version of pull-ups!

Accessory Work

IF TIME ALLOWS:

Every 2:30 for 10:00 minutes (4 sets):

12 Weighted MedBall Sit-Ups (20/14 lbs)

50-Foot Bear Hug Sandbag or D-Ball Carry

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