12.29.17 - OPC

12.29.17

Orange Park CrossFit – CrossFit

Warm-up

3rds:

8 Kneeling banded hip ext

8 behind the neck shoulder press

8 Jumping Squats

Burgener

Mobility

T-spine & Ankles

SKILL/ STRENGTH

Misfit complex PC+PJ+FS+HSC+SJ

1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
15-20min to establish 1RM

Accessory Work

EMOM for 15min:

Min 1: Situps (feet anchored) x15

Min 2: Straight leg DL x12

Min 3: Box jumps x9

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