Friday January 4th 2019

O’Hare CrossFit – CrossFit

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PERFORMANCE/FITNESS

A: Split Jerk Prep (No Measure)

Behind Neck Front Rack Mobility x 20s

Strict Press x 3 reps

Dip Hold x 3 reps

Push Press x 3 reps

Press in Split x 3 reps

Split Jerk x 3 reps

B: Power Jerk + Split Jerk (1+1) x Every 90 seconds x 8 sets (12 minutes) (Weight)

Minutes 1 – 3 x 3 reps

Minutes 4 – 6 x 2 reps

Minutes 7 – 8 x 1 rep

C: Metcon (Weight)

Three Sets:

Banded Hammer Curl x 12-15 reps

Bench Dip x 10-15 reps

Conditioning

D: M.J. (Time)

Ten Rounds for time:

8 Dumbbell Shoulder to Overhead

12 Box Jump over 24/20″

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