07.07.17 - OPC

07.07.17

Orange Park CrossFit – CrossFit

Warm-up

Inverse Tabata row

Burgener

Mobility

Front rack & hamstrings

SKILL/ STRENGTH

1 Clean + 1 FS + 1 Jerk

1 clean

1 front squat

1 jerk
12min to establish 1RM of complex

Sumo Deadlift

2 reps every :30 for 10 sets @50-60%

DO NOT EXCEED 60%! WORK ON SPEED!

Accessory Work

For 8 total sets:

:20 banded oblique holds

:20 rest

:20 banded oblique hold (other side)

:20 rest

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