Friday October 4th, 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

Strength – Performance

B.: Metcon (Weight)

Clean & Jerk x 12 minutes of Work

Build to Double at 70-75% RPE, then hit 1 rep x 4 sets at that weight

Strength – Fitness

B.: Metcon (Weight)

Three Sets

Clean from above knee + Clean (1+1) x 2-3 reps

Rest 30 seconds

Single Arm DB OH Walk x 50ft/arm

Rest 90 seconds

Conditioning

C.: 19.1 (AMRAP – Reps)

Complete as many rounds and reps as possible in 15 minutes of

19 Wall Ball 20/14#

19 Cal Row

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