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WEDNESDAY, 9/22/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

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.


Snatch (8 x (1+1))

Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

(perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both)


Every minute, on the minute, for 15 minutes (3 sets) of:

Station 1 – Landmine Row x 8-10 reps @ 2111 (Left)

Station 2 – Landmine Row x 8-10 reps @ 2111 (Right)

Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111

Station 4 – Banded Palloff Hold x 45 seconds (Left)

Station 5 – Banded Palloff Hold x 45 seconds (Right)


Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets) for times:

400 Meter Run

10 Toes to Bar or Hanging Knee Raises

10 Hang Power Snatches (115/75 lbs) OR 20 Alternating Dumbbell Snatches (10 each arm)

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