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
()
Weightlifting
Hang Clean and Jerk (8 x 1+1)
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 8 minutes of:
50 Air Squats
40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
30 Push-Ups
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
50 Air Squats
40 Dumbbell or Kettlebell Snatches (switch arms every 10 reps)
30 Push-Ups