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O’Hare CrossFit – CrossFit

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Movement Prep

A.: Hang Clean Prep (No Measure)

Behind Neck Front Rack Mobility x 20s

Front Squat w/ Pause at bottom x 3-5 reps

Hip Clean x 3-5 reps

Clean from above knee x 3-5 reps

Strength

B.: Metcon (Weight)

Hip Clean + Clean from above knee (1+1)- 15 minutes to build to Heavy Complex or Technique Work

Conditioning

C.: Metcon (AMRAP – Reps)

For Max Reps / Distance:

4 minute Run

Rest 60 seconds

3 minutes Power Clean 185/125#

Rest 60 seconds

2 minutes of Box Jump w/ step down 24/20″

Rest 60 seconds

1 minute of Burpees

FBB

D.: Metcon (No Measure)

Weighted Plank on Elbows – Accumulate 2 minutes