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THURSDAY, 8/4/22

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)

Two sets of:

Kettlebell Suitcase Carry x 50 feet per arm

Broad Jump x 5 reps

Complete two sets of:

Extended Inchworm with Hold x 5 reps

Kettlebell Sumo Deadlift x 10 reps

Supinated Grip Tuck Hold x 30 seconds

“Hunter’s Clean Warm-Up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Weightlifting

Clean and Jerk (8X1)

Every 2 minutes, for 16 minutes (8 sets) of:

Clean from 2″ Below the Knee + Jerk

(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Russian Kettlebell Swings x 25 reps

Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20/15 Calories of Assault Bike

10 Toes to Bar
.

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

30 Lateral Parallette Jump-Overs

20/15 Calories of Assault Bike

20 V-Ups or 12 Hanging Knees to Chest

Accessory Work

Accumulate 100 Elbow Jacks

youtu.be/9D1rTl0BT-k

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