O’Hare CrossFit – CrossFit
Movement Prep
A,: Split Jerk 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
Press in Split x 3 reps
Split Jerk x 3 reps
Strength – Performance
B: Metcon (Weight)
Push Press + Power Jerk + Split Jerk (1+1+1) – 15 minutes to Build to Heavy Single in Complex
Strength – Fitness
B.: Metcon (Weight)
Five Sets
Push Press @21X1 x 5 reps *Build to Heavy 5 Rep Today**
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 in 5 minutes of:
7 Clean & Jerk 135/95#
7 Toes to Bar
21 Double Unders
Rest 2:30 btw sets and pick up where you left off
Conditioning – Fitness
C.: Metcon (AMRAP – Rounds and Reps)
Two Sets
Complete as many rounds and reps in 5 minutes of:
7 Double Dumbbell Clean & Jerk
7 Toes to Bar
21 Double Unders
Rest 2:30 btw sets and pick up where you left off