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)
Overhead Movement Prep/banded hip distraction
Three rounds of:
Assault Bike x 10 calories
deep squat progressions x 5
PVC Pass thurs x 10
pronated hang from bar x 30sec.
Strength/Skill
Hang Power Snatch (3×3)
Burgener warm-up with empty barbell
THEN…
Every 90 second x 3 (4.5 minutes)
Overhead squat X 3
(progressions to narrower grip and increase weight)
THEN…
Every 90 seconds x 3 (4.5 minutes)
Hang power snatch x 3
work up to the working weight (75/55)
THEN…
3 rounds of
3 Hang power snatches
3 Overhead Squats
10 Double Unders 70/80/90%
THEN rest 5 min… 3,2,1, GO!
Metcon
Wodapalooza WOD #1 – 2019 (AMRAP – Reps)
9 Minute AMRAP
3 Hang Power Snatches (75, 55lb)
3 Overhead Squats (75, 55lb)
30 Double Unders
-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.
