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.: Metcon (Weight)
Power Jerk x TnG Reps x Every 2 minutes x 8 sets (16 minutes)
Sets 1 – 3 x 5 reps
Sets 4 – 6 x 4 reps
Sets 7 – 8 x 3 reps
Conditioning
C.: “Becca Gone Bad” (AMRAP – Reps)
Three Rounds for Max Reps
60 seconds Row for Cals
60 seconds Dumbbell Shoulder to Overhead 50/35# per hand
60 seconds Toes to Bar
60 seconds Assault Bike for Cals
60 seconds Dumbbell Thruster 50/35# per hand
Rest 60 seconds btw rounds
FBB
D.: Metcon (No Measure)
Banded Hammer Curl x 75 reps
Hollow Hold – Accumulate 60 perfect seconds