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
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