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
B. : Hang Clean + Clean (1+1) (Weight)
15 minutes to Build to Heavy Single for Today
Conditioning
C. : “The Fridge” (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes
4 Dumbbell Hang Power Clean 50/35# per hand
8 Dumbbell Front Squat
12 Dumbbell Lunge Steps alternating Legs
FBB
D. : Metcon (No Measure)
Dumbbell Hammer Curl x 50 reps
Russian Twist x 100
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: