O’Hare CrossFit – CrossFit
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**