Tuesday August 20th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Push Press Prep (No Measure)

Strict Press x 3 reps

Dip Hold x 3 reps

Dip to Stand x 3 reps

Push Press x 3 reps

Strength – Performance

B.: Metcon (Weight)

Behind the Neck Snatch Grip Push Press + Overhead Squat @22X1 (1+2) – 15 minutes to build to Heavy Complex

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Push Press @21X1 x 5 reps

Rest 30 seconds

Single Arm Dumbbell Row @3030 x 6 Heavy Reps per arm

Rest 30 seconds

Side Plank x 30 seconds per side

Rest 60- 90 seconds

**Build to Heavy 5 in Push Press if Technique Allows**

Gymnastics

C.: Metcon (No Measure)

Accessory Work

Two Sets

Stomach to Wall Handstand Hold up to 60 seconds

Rest 60 seconds btw sets **Focus on Hollow Body Position**

Conditioning

D.: Metcon (Time)

For Time:

21.15.9

Shoulder to Overhead 135/95#

**in btw set perform 500m Run, Including after 9s**

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