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 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