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Weight Lifting – Sun, Sep 8

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 CARโ€™s (No Measure)

Standing hip CARโ€™s (No Measure)

Help with hip mobility

Barbell Warm up (clean)

2 sets (3-5 reps ea)

Hang muscle Cleans

Hang Clean

Front Squats

Cleans from mid shin

Slow Clean pulls (No Measure)

Slow clean pulls are to teach patience on a clean and not rush the barbell off the ground. helps with body positioning and awareness throughout the movement.
7 rounds

every 90sec

2-3 slow clean pulls

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
7 rounds

every 2 min

2-3 reps

add weight if need to help force good positioning.

Clean

With time remaining

every 2 min

1 Power clean

if possible record your cleans and see if you can spot places where you can improve on

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