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Components
Power Jerk + Split Je ...
Metcon
M.J.
Settings
Location
(All)
O’Hare CrossFit
Program
6 Week Program
CrossFit
Gymnastics 101
Individual Programming
Kids CrossFit
OCF Body
Open Gym
Private Coaching
Weightlifting 102
Date
WOD
Friday January 4th 2019 - O’Hare CrossFit
Class
(All)
CrossFit: 5:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
WOD
Friday January 4th 2019
PERFORMANCE/FITNESS
A: Split Jerk Prep
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
B: Power Jerk + Split Jerk (1+1) x Every 90 seconds x 8 sets (12 minutes) (Weight)
Minutes 1 - 3 x 3 reps
Minutes 4 - 6 x 2 reps
Minutes 7 - 8 x 1 rep
C: Metcon (Weight)
Three Sets:
Banded Hammer Curl x 12-15 reps
Bench Dip x 10-15 reps
Conditioning
D: M.J. (Time)
Ten Rounds for time:
8 Dumbbell Shoulder to Overhead
12 Box Jump over 24/20"
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Whiteboard:
Friday, January 04, 2019
Leaderboard
Men's Power Jerk + Split Je ...
No male leaders to show...
Women's Power Jerk + Split Je ...
No female leaders to show...
Male Athletes
1
Adam
Yaws
CrossFit: 5:15 AM
125 lbs
2
Ramon
Gomez
CrossFit: 5:15 AM
195 lbs
3
Sean
Timothy
CrossFit: 12:00 PM
135 lbs
95,115,135
4
Alejandro
Rentas
CrossFit: 5:15 AM
125 lbs
Finished at 125. I have more to add.
5
Chris
Bailey
CrossFit: 9:00 AM
75 lbs
Felt slight shoulder pain during a few lifts
6
Sarah
Lombardi
CrossFit: 5:15 AM
45 lbs
7
Ryan
Morick
CrossFit: 5:15 AM
0 lbs
Female Athletes
1
Natalie
Kempa
CrossFit: 4:30 PM
115 lbs
2
Private
CrossFit: 5:30 PM
95 lbs
3
Lorena
Valdovinos
CrossFit: 5:30 PM
85 lbs
65# 1-3 85# 4 and on
4
Private
CrossFit: 5:15 AM
75 lbs
5
Fabiola
Ocampo
CrossFit: 5:15 AM
0 lbs
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