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 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