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
Fitness
B. : Metcon (Weight)
Four 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
Performance
B. : Metcon (Weight)
Clean & Jerk (1+1) x 15 minutes of Work
Minutes 0 – 12 – Build to Heavy Double at @85-90% RPE
Minutes 12- 15 – 85-90% x 1-2 Doubles
Conditioning
C.: Metcon (AMRAP – Reps)
For Max Reps / Cals
4 minutes Max Cals on Assault Bike
Rest 60 seconds
3 minutes Max Power Clean @70-75% RPE
Rest 60 seconds
2 minutes max Box Jump w/ Step Down
Rest 60 seconds
1 minute Max Burpees over Barbell
Decompression
D. : Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath