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Clean & Jerk - 15 min ...
"Toxic" Part 1
"Toxic" Part 2
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 11th, 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 (6/6)
WOD
Friday, January 11th, 2019
Movement Prep
A. : Clean Prep (No Measure)
BN Front Rack Mobility x 20-30s/arm
Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3-5 reps
PERFORMANCE/FITNESS
B. : Clean & Jerk - 15 minutes to Build (Weight)
Clean & Jerk - 15 minutes to build to Heavy Single or Technique Work
**Any Style Jerk**
Conditioning
C. : "Toxic" Part 1 (Weight)
Every minute on the Minute x 10 minutes
1 Clean & Jerk @70-80% + 20s Amrap Double Unders
Rest 2 minutes
Conditioning
C2. : "Toxic" Part 2 (AMRAP - Rounds and Reps)
Complete as many rounds and reps in 8 minutes
7 Toes to Bar
7 DB Shoulder to Overhead 50/35# per hand
7/5 Cal Assault Bike or 10/7 Cal Row
Cals = 1 rep Note Machine
Decompression
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 11, 2019
Leaderboard
Men's Clean & Jerk - 15 min ...
Ryan Quinn
01/11/2019
350 lbs
Women's Clean & Jerk - 15 min ...
No female leaders to show...
Male Athletes
1
Ryan
Quinn
CrossFit: 12:00 PM
350 lbs
2
Ramon
Gomez
CrossFit: 5:15 AM
205 lbs
3
George
Dana
CrossFit: 9:00 AM
215 lbs
4
David
Mcginley
CrossFit: 5:15 AM
205 lbs
5
Alejandro
Rentas
CrossFit: 5:15 AM
155 lbs
PR
6
William
Sargent
CrossFit: 6:30 PM
135 lbs
Female Athletes
1
Katie
Mrkáčková
CrossFit: 12:00 PM
115 lbs
2
Natalie
Kempa
CrossFit: 5:15 AM
140 lbs
3
Private
CrossFit: 5:30 PM
130 lbs
4
CAT
Swaggerty
CrossFit: 12:00 PM
125 lbs
PR
4
Daysi
Riglos
CrossFit: 6:30 PM
125 lbs
5
Ayesha
Akhtar
CrossFit: 9:00 AM
65 lbs
Shoulder still a little stiff
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