Tuesday April 2nd, 2019

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 x Every 90 seconds x 8 sets (12 minutes)

Sets 1 – 3 – (1+1) x 3 reps

Sets 4 – 6 – (1+1) x 2 reps

Sets 7 – 8 – (1+1) x 1 reps

Conditioning

C.: The Chief (AMRAP – Rounds and Reps)

Five Sets:

Complete as many rounds and reps as possible in 3 minutes

3 Power Clean 135/95#

6 Pushups

9 Air Squats

Rest 1 minute btw rounds

**Pick up where you left off**

FBB

D.: Metcon (No Measure)

Finisher

Banded Hammer Curl x 100 reps

Banded Tricep Pressdown x 100 reps

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