Tuesday May 21st, 2019

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 – 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

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