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)

Movement to help with shoulder range of motion.

Standing hip CAR’s (No Measure)

Help with hip mobility

Snatches/cleans from high hang/off the block (No Measure)

This is to work on driving feet into the movement without early arm bend. Emphasize keeping bar close and aggressive drive before pulling on the barbell into a squat.

Snatch Pull (Go 95-100-105-107% of your 1RM of your snatch. Start controlled off the ground build up speed going up with the barbell)

Clean Pull ( Go 98-100-105-107% of 1RM C&J. Keep bar close. Smooth off the ground and build speed after bar has passed the knees)