O’Hare CrossFit – CrossFit
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