O’Hare CrossFit – CrossFit
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