Friday September 27th, 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)

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

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