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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

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: