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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 x Every 2 seconds x 8 sets (16 minutes)

Sets 1 – 2 – (1+1) x 3 reps

Sets 3 – 5 – (1+1) x 2 reps

Sets 6 – 8 – (1+1) x 1 reps

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Five Sets

Complete as many rounds and reps as possible in 60 seconds of:

5 Hang Power Clean 155/105#

10 Box Jump w/ Step-down 24/20″

Rest 60s btw sets

FBB

D.: Metcon (No Measure)

Finisher

Barbell Curl x 50 reps

V up x 50 reps