CrossFit Odyssey – Weight Lifting

Prone shoulder CAR’s (No Measure)

Movement to help with shoulder range of motion.
3 sets one with no weight and 2 with 2 ½ lb plate.

Standing hip CAR’s (No Measure)

Help with hip mobility

High-Hang Clean (Keep shoulders over the hips. The barbell should not move up or down at all while you dip.)

High-Hang Snatch (Keep shoulders over the hips. The barbell should not move up or down at all while you dip.)

Snatch Pull (Make these heavier than your PR 105-110%)

Clean Pull (Make these heavier than your PR 105-110%)

Hip Thrusts (If time allows 3 sets to help with explosive extension of hips.)

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)