Friday September 13th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A.: 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

Strength – Performance

B.: Metcon (Weight)

Power Clean + Power Jerk (2+1) – 15 minutes of Work

Minutes 0 – 12 – Build to Max Complex @85-90% RPE

Minutes 12- 15 – 85-90% x 1 x 2-3 sets

Strength – Fitness

B.: Metcon (Weight)

Five Sets:

Power Clean + Push Press (2+2) x 2 reps

Rest 30 seconds

Inchworm w/ 2s pause in extended position x 3 reps

Rest 90 seconds

Conditioning – Performance

C.: Metcon (Time)

For Time

21.15.9

Toes to Bar

Power Clean 135/95#

Burpees over Barbell

Conditioning – Fitness

C.: Metcon (Time)

For Time

21.15.9

Toes to Bar

Russian Kettlebell Swing

Burpees

Leave a Reply

Close Menu
×

Cart