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THURSDAY, 12/9/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Banded Scarecrow x 30 seconds each position

Banded Hamstring Flossing x 30-60 seconds each side

Reverse Snow Angels x 15-20 reps

Jefferson Deadlifts x 5-10 reps


Clean and Jerk (10X1, 4X1)

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

Clean & Jerk x 1 rep

Build to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):

Clean & Jerk x 1 rep @ 90% of today’s heavy


Every minute, on the minute, for 20 minutes (4 sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Station 2 – Hollow Rock or Hold x 45 seconds

Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111

Station 4 – Jefferson Curl x 3 reps @ 4442

Station 5 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)


Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

For time:

500 Meter Row

50 Alternating Dumbbell Snatches

Compare results to February 26, 2021.

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