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
PERFORMANCE/FITNESS
B. : Hang Clean + Clean (1+1)
Hang Clean + Clean (1+1) x Every 2 minutes x 8 sets (16 minutes)
Sets 1 – 3 x 3 reps
Sets 4 – 6 x 2 reps
Sets. 7 -8 x 1 rep
Conditioning – Performance
C. : “Mortal Kombat” (Time)
Three Rounds for time
50 Air Squat
20/15 Cal Assault Bike
10 Hang Power Clean 135/95#
Scale up Option to 165/110#
FBB
D. : Metcon (No Measure)
Finisher
Dumbbell Curl x 50 reps
Toe Touch x 50 reps
Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: