Monday February 11th, 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

Power Jerk x 3 TnG Reps

Strength

B.: Power Jerk x TnG Reps x Every 90 seconds x 8 sets (12 minutes) (Weight)

Sets 1 – 3 x 5 reps

Sets 4 – 6 x 4 reps

Sets 7 – 8 x 3 reps

Conditioning

C.: “Too Much” (Time)

For Time

0:00 – 10:00

21.15.9

Dumbbell Shoulder to Overhead 50/35# per hand

Row for Cals

10:00 – 20:00

21.15.9

Double Unders x 3 (63/45/27)

Row for Cals

**Females 15.12.9 on Cals**

FBB

D.: Metcon (No Measure)

Dumbbell Hammer Curl x 50 reps

Plank on Elbows – Accumulate 2 minutes

Decompression

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