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TUESDAY, 10/12/21

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)

Pronated Grip Hang from Bar x As Many Seconds as Possible

Two Sets:

Dragon Flags x 5

Table Turners x 10

Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Supinated Grip Hang from Bar x As Many Seconds as Possible

Weightlifting

Split Jerk (2×5, 8×3)

Every 90 Seconds, for 3 minutes (2 sets):

Press in Split Jerk Position x 5 reps

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

Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk

*Sets 4-6 = @ 75%

*Sets 7-8 = @ 80%

FITNESS:

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

*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1

*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1

*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114

*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114

Metcon

Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Chest-to-Bar Pull-Ups

FITNESS:

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

240/200 Meter Row

12 Dumbbell Push Presses

8 Strict Pull-Ups

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