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 (Weight)
Hang Power Clean + Power Clean (1+1) 15 minutes of Work
Minutes 0 – 8 – Build to Max Complex @70% RPE
Minutes 9 – 15 – x 1 Rep @70% Max for Today x EMOM x 6 minutes
**In Btw first 3 Sets of HPC + PC Perform 3-5 Strict HSPU**
Strength – Fitness
B.: Metcon (Weight)
Five Sets
Hang Power Clean + Power Clean from Ground (1+1) x 2 reps
Rest 20 seconds
Strict Handstand Pushup x 3-5 reps
Rest 60-90 seconds
HSPU
Most Challenging Progression – Add Deficit if Necessary**
Conditioning
C.: The Chief (AMRAP – Rounds and Reps)
Five Sets:
Complete as many rounds and reps as possible in 3 minutes
3 Power Clean 135/95#
6 Pushups
9 Air Squats
Rest 1 minute btw rounds
**Pick up where you left off**