WEDNESDAY 10/16/19

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)

Banded Scarecrow x 30-60 seconds per position

Banded Good Mornings x 30-60 seconds

Banded Lat Stretch x 30-60 seconds per arm

Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

OR if you are cleaning: Barbell Complex x 3 sets:

Clean Pulls x 3

Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Strength/Skill

Power Clean (8 x 3)

PERFORMANCE:

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

Power Clean x 1.1.1

(rest 4-5 seconds between singles)

Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86

Fitness:

Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

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

6 Power Cleans (135/95 lbs)

12 Alternating Reverse Lunges (135/95 lbs)

12 Toes to Bar

FITNESS:

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

12 Kettlebell Swings

12 Alternating Reverse Lunges with KB Goblet Hold

12 V-Ups

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