O’Hare CrossFit – CrossFit
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