Thursday August 29th, 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)

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

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