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Weight Lifting – Sun, Feb 18

CrossFit Odyssey – Weight Lifting

Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Behind the neck press (No Measure)

Emphasizes core stability and shoulder mobility. Movement will help find end range of motion of the jerk
5 sets of 2 reps

Split Jerk (Start at 65%)

Work up to heavy single with proper positioning

Snatch Balance (Emphasize pushing yourself down into a deep squat/bottom position)

Overhead Squat (Build to a heavy double)

Jerk Drive (No Measure)

Purpose of a jerk drive is to efficiently keep balance before the jerk. Emphasizes core stability and foot balance leading into the jerk
5 sets of 3 reps of 105-110% of 1RM

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