Monday February 4th 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


B. : Hang Clean + Clean (1+1) (Weight)

15 minutes to Build to Heavy Single for Today


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


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:

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