O’Hare CrossFit – CrossFit
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