Friday September 20th, 2019

O’Hare CrossFit – CrossFit

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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

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