Friday November 1st, 2019

O’Hare CrossFit – CrossFit

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A. : Warm-up (No Measure)

Workout Prep x 2 sets

Bottoms up Press + Hold x 6 +15s/arm

Single Leg Rope Skip x 15-20/leg

Band Tricep Stretch x 20s/arm

B.: Power Jerk Prep (No Measure)

BN Front Rack Mobility x 20 seconds

Strict Press x 3 reps

Push Press x 3 reps

1/4 OHS w/ Pause

Power Jerk w/ pause in Catch x 3 reps

C. : Warm-up (No Measure)

Work up to 4th Barbell Clean & Jerk Weight in 10 Minutes

D. : Metcon (No Measure)

5 Box Jump

3 Clean & Jerk at Start Weight

5 Single Leg Squat or Medball Stepup

3 Clean & Jerk at Weight #2

rest 60 seconds x 2 sets

D: CrossFit Open 20.4 (No Measure)

For Time

30 Box Jump

15 Clean & Jerk

30 Box Jump

15 Clean & Jerk

30 Box Jump

10 Clean & Jerk

30 Single Leg Squat or Medball Step up

10 Clean & Jerk

30 Single Leg Squat

5 Clean & Jerk

30 Single Leg Squat

5 Clean & Jerk

**20 Minute Cap**

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