Friday, January 11th, 2019

O’Hare CrossFit – CrossFit

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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 reps

Clean from Ground x 3 reps


B. : Clean & Jerk – 15 minutes to Build (Weight)

Clean & Jerk – 15 minutes to build to Heavy Single or Technique Work

**Any Style Jerk**


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


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


Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:



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