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
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