Tuesday May 14th, 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) x Every 90 seconds x 8 sets (12 minutes)

Sets 1-4 x 2 reps

Sets 5-8 x 1 rep

Strength – Fitness

B.: Metcon (Weight)

Push Press @21X1 x Every 90 seconds x 8 sets (12 minutes)

Sets 1-3 x 5 reps

Sets 4-6 x 4 reps

Sets 7-8 x 3 reps

Conditioning – Performance

C.: Metcon (Time)

For Time:

21.15.9

Single Arm Dumbbell Shoulder to Overhead 50/35# per hand Right Arm

Chest to Bar Pullup

Single Arm Dumbbell Shoulder to Overhead 50/35# per hand Left Arm

Conditioning – Fitness

C.: Metcon (Time)

For Time:

21.15.9

Single Dumbbell Arm Push Press Right Arm

Chest to Bar Pullup

Single Arm Dumbbell Push Press Left Arm

**Chest to Bar Pullup Scaling**

Time

21 = 60s

15 = 45s

9 = 30s

Kipping or Jumping CTB Pullup

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