WEDNESDAY, 8/12

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 #6 (No Measure)

3 sets of:

Alternating Single Leg V-Up x 10/20/30 reps

Straight Leg Bottom Balance x 30/45/60 seconds

Elbow Plank x 30/45/60 seconds

Elbow Jack x 10/20/30 reps

Rest 2 minutes

Warm-up (No Measure)

PERFORMANCE:

Snatch Barbell Complex

Weightlifting

Snatch (5 x 1+1, 5×1)

PERFORMANCE:

Every 2 minutes, for 10 minutes (5 sets):

Hang Snatch + Snatch from 2″ Below the Knee

Start around 70-75% and build to 85% of your 1-RM Snatch.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):

Snatch x 1 rep

Aim to perform these at around 87-90% of your 1-RM Snatch.

fitness:

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

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – Dumbbell Death March x 20 steps @ 2011

Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 14 minutes of:

20 Alternating Pistol Squats

15 Alternating Dumbbell Snatches (50/35 lbs) (10 If fitness)

10 Strict Handstand Push-Ups or Pike Push-Ups

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