WEDNESDAY, 9/25/19

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

Barbell Complex x 3 sets:

Muscle Clean from Hang x 3

Front Squat x 3

Tall Cleans x 3

Tall Jerks x 3

Rest as needed

Strength/Skill

Clean and Jerk (10X1)

PERFORMANCE:

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Russian Kettlebell Swings x 30 reps

Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (Time)

PERFORMANCE:

For time:

60 Calories of Rowing

30 Ground to Overhead (135/95 lbs)

15 Strict Handstand Push-Ups

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

FITNESS:

For time:

50 Calories of Rowing

40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.


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