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
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