Monday November 4th, 2019

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

Strength – Performance

B: Metcon (No Measure)

Clean & Jerk (1+1) x 15 minutes of Work

Minutes 0 – 11 – Build to Heavy Double at @80% RPE

Minutes 11- 15 – 80% x 2-3 Doubles

Strength – Fitness

b: Metcon (No Measure)

Four Sets

Clean from above knee + Clean (1+1) x 2-3 reps

Rest 30 seconds

Single Arm DB OH Walk x 50ft/arm

Rest 90 seconds

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes

7 Burpees

9 Russian Kettlebell Swing 55/35#

12 Goblet Hold Reverse Lunge alternating Legs

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes

Max Cals on AB or Row

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes

7 Burpees

9 Russian Kettlebell Swing 55/35#

12 Goblet Hold Reverse Lunge alternating Legs

Decompression

D: Metcon (No Measure)

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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