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 – Performance
B.: Metcon (Weight)
Push Press + Power Jerk + Split Jerk (1+1+1) – 15 minutes of Work –
Build Heavy Complex at 80% RPE then Hit 1 Rep x 5 Sets
Strength – Fitness
B.: Metcon (Weight)
Five Sets
Push Press @21X1 x 5 reps
Rest 15 Seconds
Double Under Practice x 40 seconds
Rest 90 seconds
Conditioning – Performance
C.: Metcon (AMRAP – Rounds and Reps)
Two Sets
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead 115/75#
20 Pullups
Rest 4 minutes
Conditioning – Fitness
C.: Metcon (AMRAP – Rounds and Reps)
Two Sets
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
10 Dumbbell Push Press
10 Box Jump Over
Rest 4 minutes