SUNDAY, 9/1/19

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.


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