Tuesday June 11th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Push Press Prep (No Measure)

Behind Neck Front Rack Mobility x 20s

Strict Press x 3 reps

Dip Hold x 3 reps

Push Press x 3 reps

Strength – Performance

B.: Metcon (Weight)

Push Press + Power Jerk + Split Jerk (1+1+1) – 15 minutes to Build to Heavy Single in Complex

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Push Press @21X1 x 5 reps **Build to Heavy 5 Rep Today @100% RPE**

Rest 15 Seconds

Reverse Crunch x 6-10 controlled reps

Rest 15 seconds

Double Under Practice x 30 seconds

Rest 60-90 seconds

Conditioning – Performance

C.: Metcon (AMRAP – Rounds and Reps)

Two sets of:

Complete as many rounds and reps as possible in 4 minutes of:

5 Ring Dips

10 Pull-Ups

15 Kettlebell Swings 55/35#

Rest 60 seconds between sets and pick up where you left off



Feet Assisted.




Kipping x 20 seconds

Jumping Pullups**

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