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THURSDAY, 7/8/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving


Hang Snatch (10 x (2+1))

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

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee

(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.


Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111

Station 2 – Waiter’s Carry x 30 seconds each arm

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)


Metcon (2 Rounds for time)

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

1000 Meter Row

15 Bar-Facing Burpees

15 Power Snatches (135/95 lbs)

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