O’Hare CrossFit – CrossFit
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