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

Prone shoulder CAR’s (No Measure)

Banded elbow mobilization (Checkmark)

Clean warmup (Checkmark)

5-7 reps of each

Muscle clean

Tall clean

Power clean

Full clean

Flat footed pull (Checkmark)

keep heels down the whole pull. Work on timing and pushing feet hard into the ground to get max power and speed

Segmented clean (Checkmark)

2 pauses before the clean

One 2 second pause under the knees

One 2 second pause mid thigh

Keep weight you can control and hold for 2 seconds in that hold
One rep every 2 min. Until time is up