08.01.17 - OPC

08.01.17

Orange Park CrossFit – CrossFit

Warm-up

Weighted panther walks

20 russian KBS

20 Prone W-Y’s

Burgener

Mobility

T-spine

SKILL/ STRENGTH

3 Position Snatch (10×1)

1 snatch + 1 above knee hang snatch + 1 high hang snatch
**POWER SNATCH**

1 rep of 3 position snatch EMOM for 10min @70%

Metcon

Metcon (AMRAP – Reps)

10min AMRAP:

Buy in: 50 slamballs

Then AMRAP of:

7 lateral burpees

1 Snatch 115/75

7 lateral burpees

2 Snatch

7 Lateral burpees

3 Snatch

….
Rd 1: 8 reps

Rd 2: 17 reps

Rd 3: 27 reps

Rd 4: 38 reps

Rd 5: 50 reps

Rd 6: 63 reps

Rd 7: 77 reps

Rd 8: 92 reps

Rd 9: 108 reps

Rd 10: 125 reps

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