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)
Power Clean + Power Jerk (2+1) – 15 minutes to build to Heavy Complex @ 100% RPE
Strength – Fitness
B.: Metcon (Weight)
Five Sets:
Power Clean + Push Press (2+2) x 2 reps
Rest 30 seconds
Inchworm w/ 2s pause in extended position x 3 reps
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Reps)
0:00 – 12:00
Every 2 minutes x 6 Sets (12 minutes)
5 Hang Power Clean
45 seconds Assault Bike Sprint for Cals
12:00 – 17:00
Teams of 2 break up as you see fit.
5 minutes Max Cals on Assault Bike