Thursday August 8th, 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 of Work

Minutes 0 – 11 – Build to Max Complex @80% RPE

Minutes 11- 15 – 80% x 1 x 4 sets

**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 3 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.: Metcon (AMRAP – Reps)

Three Sets for Max Reps

60 seconds Russian Kettlebell Swing 55/35#

60 seconds Double Unders

60 seconds Unweighted Step up

60 seconds Cals on Rower @10/7 Damper

60 seconds Sandbag Bear Hug Hold

Rest 60 seconds btw rounds

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