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 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