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


B.: Metcon (Weight)

Power Jerk – 15 minutes to Build to Heavy Touch N Go 5 Rep Max


C.: “Stuck in the Mud” (Time)

Seven Rounds for time:

7 Dumbbell Thruster 50/35#

7 Burpee Dumbbell Step over 24/20″ 50/35# per hand


D.: Metcon (No Measure)


Banded Hammer Curl x 75 reps

Hollow Hold – Accumulate 60 perfect seconds

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: