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O’Hare CrossFit – CrossFit

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Movement Prep

A.: Power Jerk Prep (No Measure)

BN Front Rack Mobility x 20 seconds

Strict Press x 3 reps

Push Press x 3 reps

1/4 OHS w/ Pause

Power Jerk x 3 reps

Strength

B.: Metcon (Weight)

Power Clean + Power Jerk x Every 90 seconds x 8 sets (12 minutes)

Sets 1- 4 – (2+2) x 2 reps

Sets 5 – 8 – (1+1) x 4 Reps

**Can Be TnG or Singles**

Conditioning

C.: Metcon (Time)

0:00 – 10:00

“Grace”

For Time:

30 Clean & Jerk 135/95#

10:00 –

1000m Run

FBB

D.: Metcon (No Measure)

Finisher

Two – Three Sets:

Side Plank R Side x 30 seconds

Front Plank x 30 seconds

Side Plank L Side x 30 seconds

Rest 60 seconds btw sets