Tuesday May 28th, 2019

O’Hare CrossFit – CrossFit

 

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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

 

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