Monday January 14th 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Power Clean Prep (No Measure)

BN Front Rack Mobility x 20-30s/arm

Front Squat w/ pause x 3 reps

Hip Power Clean x 3 reps

Power Clean from above knee x 3 reps

Power Clean from Ground x 3 reps

PERFORMANCE/FITNESS

B. : Power Clean – 1RM (Weight)

Power Clean – 15 minutes to Build to Heavy Single

Conditioning

C. : “Sixteen Candles” (Time)

For Time:

1000m Row

30 Power Clean 135/95#

15 Bar Muscle ups
Bar Muscle up Scale

1. 15 Bar Muscle ups = 2 minutes

2. CTB Pullup. Pullup x 15 reps

3. Jumping CTB Pullup x 25 reps

Decompression

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