08.09.17 - OPC

08.09.17

Orange Park CrossFit – CrossFit

Warm-up

20 cal row

20 KBS (10 Russian/ 10 American)

100m OH plate walk

Mobility

Front rack & shoulders

SKILL/ STRENGTH

Power Clean + Push Jerk

15-20min to establish 5RM. NOT TOUCH AND GO. Drop and reset.

Accessory Work

Reverse grip snatch DL

4×5

OH plate hold

For 6 rounds:

:20 ON/:20 OFF

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