Monday January 21st, 2019

O’Hare CrossFit – CrossFit

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PERFORMANCE/FITNESS

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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. : Metcon (Weight)

Hang Clean + Clean (1+1) x Every 90 seconds x 8 sets (12 minutes)

Sets 1-3 x 3 reps

Sets 4-6 x 2 reps

Sets 7-8 x 1 rep

Conditioning

C. : “Hulk” (AMRAP – Rounds and Reps)

Teams of 2 Alternate Complete Rounds to Complete as many rounds and reps as possible in 14 minutes

12/9 Cal Assault Bike

9 Dumbbell Power Clean 50/35# per hand

FBB

E. : Metcon (No Measure)

Finisher

Barbell Curl x 50 reps

Decompression

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