Tuesday 05.25.21

O’Hare CrossFit – CrossFit

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PERFORMANCE

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

B: Clean & Jerk (1+1) x 15 minutes of Work 

Minutes 0 – 12 – Build to Heavy Double at @85-90% RPE

Minutes 12- 15 – 85-90% x 1-2 Doubles

C: Metcon (AMRAP – Rounds and Reps)

For Max Reps / Cals-

4 minutes Max Cals on Assault Bike

– Rest 60 seconds –

3 minutes Max Power Clean @70-75% RPE

– Rest 60 seconds –

2 minutes max Box Jump w/ Step Down

– Rest 60 seconds –

1 minute Max Burpees over Barbell

Decompression

D: Prone Pec Stretch (No Measure)

2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

FITNESS

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

B: Four Sets

Clean from above knee + Clean (1+1) x 2-3 reps

Rest 30 seconds

Single Arm DB OH Walk x 50ft/arm

Rest 90 seconds

C: Metcon (AMRAP – Rounds and Reps)

For Max Reps / Cals

4 minutes Max Cals on Assault Bike

– Rest 60 seconds –

3 minutes Max Power Clean @70-75% RPE

– Rest 60 seconds –

2 minutes max Box Jump w/ Step Down

– Rest 60 seconds –

1 minute Max Burpees over Barbell

Decompression

D: Prone Pec Stretch (No Measure)

2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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