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)
Power Clean + Power Jerk (2+1) – 12 minutes of Work
Build to 70-75% RPE in Complex, then hit 1 rep x 4 sets at that weight
Strength – Fitness
B.: Metcon (Weight)
Four Sets:
Power Clean + Push Press (2+2) x 2 reps
Rest 30 seconds
Inchworm w/ 2s pause in extended position x 3 reps
Rest 90 seconds
Conditioning
C.: Metcon (Time)
Four Sets:
7 Hang Power Clean 155/105#
Rest 10 seconds
4 Burpees over Barbell AFAP
Rest 10 seconds
400m Run @90-95% effort
Rest = 100m Walk