O’Hare CrossFit – CrossFit
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
**Modifications
Dips:
Feet Assisted.
Box
Pushups
Pullups:
Kipping x 20 seconds
Jumping Pullups**