Tuesday July 16th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Clean Prep (No Measure)

BN Front Rack Mobility x 20-30s/arm

Front Squat w/ pause x 3 reps

Hip Clean x 3 reps

Clean from above knee x 3 reps

Clean from Ground x 3 reps

Strength – Performance

B.: Metcon (Weight)

3 Position Clean (Hip, Above knee, Below knee) + Power Jerk – 12 minutes of Work

Build to 70-75% RPE in Complex, then hit 1 rep x 4 sets at that weight

Strength – Fitness

B.: Metcon (Weight)

Four Sets:

3 Position Power Clean (Hip, Above knee, Below knee) x 2 reps

Rest 15 seconds

Double Under Practice x 30 seconds

Rest 90 seconds

Core Work

C.: Metcon (No Measure)

Core Work

Two Sets

Hollow Hold x 20 seconds

Rest 10 seconds

Arch up Hold x 20 seconds

Rest 10 seconds

Russian Twist x 20 seconds

Rest 60 seconds

Conditioning

D.: Metcon (Time)

Five Sets

6 Hang Power Clean 155/105# *Scale up to 185/125# if UB*

15 seconds Max Plate Hops

200m Run

Rest = 60 seconds of Walking

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