WEDNESDAY, 2/10/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #12 (No Measure)

3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes

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

*Every new line means take a short break before moving to the next movements.

Weightlifting

Snatch (3×2, 3×2, 3x(2+1))

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Every 2 minutes, for 6 minutes (3 sets):

Power Snatch x 2 reps @ 75% of 1-RM Snatch

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

FITNESS:

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

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 4 – Banded Glute Bridges x 30 reps @ 10X0

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
“Ingrid”

Ten rounds for time of:

3 Snatches (135/95 lbs)

3 Bar-Facing Burpees

FITNESS:

Complete as many reps as possible in 8 minutes of:

Single-Arm Kettlebell or Dumbbell Snatches

Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes

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