Thursday August 22nd, 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 (Weight)

Hang Power Clean + Power Clean (1+1) 15 minutes to build to Heavy Complex

Strength – Fitness

B.: Metcon (Weight)

Five Sets

Hang Power Clean + Power Clean from Ground (1+1) x 2 reps

Rest 20 seconds

Double Under Practice x 30 seconds

Rest 60-90 seconds

*Build to Heavy Complex if Technique Allows**

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

“Nasal Only”

Teams of 2, alternate full rounds to Complete as many rounds and reps as possible in 16 minutes of:

8/6 Cals on AB **Scale up Option to 10/8 If can complete sub 30s**

16 Unweighted Step ups

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