Tuesday July 30th, 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 of Work

Minutes 0 – 8 – Build to Max Complex @70% RPE

Minutes 9 – 15 – x 1 Rep @70% Max for Today x EMOM x 6 minutes

Strength – Fitness

B.: Metcon (Weight)

Three Sets

Push Press @21X1 x 5 reps

Rest 30 seconds

Single Arm Dumbbell Row @3030 x 6 Heavy Reps

Rest 30 seconds

Side Plank x 30 seconds per side

Rest 60- 90 seconds

Gymnastics

C.: Metcon (No Measure)

Two Sets

Stomach to Wall Handstand Hold up to 60 seconds

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

Conditioning

D.: Metcon (AMRAP – Reps)

Every 3 minutes x 5 sets (15 minutes)

10 Dumbbell Push Press 50/35# per hand

10 seconds Lateral Hop over Dumbbell

40 seconds second Run or Assault Bike **Choose whatever you can generate more power on**

Rest = Walking

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