Tuesday June 4th, 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) – 14 minutes of Work –

Build Heavy Complex at 70-80% RPE then Hit 1 Rep x 5 Sets

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Push Press @21X1 x 5 reps

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 (Time)

Five Rounds for time:

12 Hang Dumbbell Power Clean 50/35# per hand

12 Dumbbell Shoulder to Overhead

36 Double Unders

Conditioning – Fitness

C.: Metcon (Time)

Five Rounds for time:

12 Hang Dumbbell Power Clean

12 Dumbbell Push Press

36 Double Unders

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