Happy Tuesday Everyone!

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

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

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