08.21.17 - OPC

08.21.17

Orange Park CrossFit – CrossFit

Quote of the week

“If you fail at something and you truly attempted it, it’s still a success. You’re just going to have to do it a few more times”

– Christmas Abbot

Warm-up

400m run

20 Banded good mornings

20 wall slides

Mobility

Hamstrings & T-spine

SKILL/ STRENGTH

Snatch Grip Deadlift (3×3 @100% , 3×3 @105%)

Build to 100% of 1RM snatch

– perform 3×3

Build to 105% of 1RM snatch and perform

– perform 3×3 (record this weight)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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