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) 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