O’Hare CrossFit – CrossFit
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