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) – 12 minutes of Work
Minutes 0 – 8 – Work up to 70-75% RPE
Minutes 8 – 12 – 1 x 3-4 @70-75% RPE
Strength – Fitness
B.: Metcon (Weight)
Four 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
C.: Metcon (AMRAP – Reps)
Three Sets
60 seconds Amrap Double Unders
60 seconds Amrap Kettlebell Swing 55/35#
60 seconds Amrap Toes to Bar
Rest 60 seconds btw sets