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