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 of Work
Minutes 0 – 11 – Build to Max Complex @80% RPE
Minutes 11- 15 – 80% x 1 x 4 sets
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 – Performance
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 16 minutes
40 Dumbbell Snatch alternating 50/35#
40 Pullups
30 Dumbbell Burpee 50/35# per hand
30 Chest to bar Pullups
20 Devil Press
20 Bar Muscle ups
Modifications:
40 Pullups = 2 minutes or Less
Modification = Jumping Pullups
30 Chest to Bar Pullups = 2 minutes or Less
Modification = 30 Renegade Row (L+R =1)
20 Bar Muscle ups = 2 minutes or Less
Modification = 20 Ring Rows
Conditioning – Fitness
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 16 minutes
40 Dumbbell Snatch alternating
40 Pullups
30 Dumbbell Burpee
30 Chest to bar Pullups
20 Devil Press
20 Bar Muscle ups