CrossFit Odyssey – Weight Lifting

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

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