CrossFit Odyssey – Weight Lifting

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
2 Rounds while lying on bench:

With 2.5 or 5# plates

10 each of T,Y, I

20 snow Angels

Weightlifting

Overhead Squat (3×3 – start with PVC then last set with empty barbell )

Power position to stand

Power position -sidebar down to above knee then to stand

Power position to hang power snatch

Overhead squat

Snatch (2 x (1+1+1+1))

Snatch Complex:

Every 2 minutes for 8 sets:

Snatch Deadlift

Power Snatch

Full Snatch

Overhead Squat

* Stay balanced through your feet. Keep weight low until you can do the complex without landing balanced.