Friday September 6th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Clean Prep (No Measure)

BN Front Rack Mobility x 20-30s/arm

Front Squat w/ pause x 3 reps

Hip Clean x 3 reps

Clean from above knee x 3 reps

Clean from Ground x 3 reps

Strength – Performance

B.: Metcon (Weight)

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

Minutes 0 – 11 – Build to Max Complex @80% RPE

Minutes 11- 15 – 80% x 1 x 4 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 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 16 minutes

40 Dumbbell Snatch alternating 50/35#

40 Pullups

30 Dumbbell Burpee 50/35# per hand

30 Chest to bar Pullups

20 Devil Press

20 Bar Muscle ups

Modifications:

40 Pullups = 2 minutes or Less

Modification = Jumping Pullups

30 Chest to Bar Pullups = 2 minutes or Less

Modification = 30 Renegade Row (L+R =1)

20 Bar Muscle ups = 2 minutes or Less

Modification = 20 Ring Rows

Conditioning – Fitness

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 16 minutes

40 Dumbbell Snatch alternating

40 Pullups

30 Dumbbell Burpee

30 Chest to bar Pullups

20 Devil Press

20 Bar Muscle ups

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