Tuesday July 23rd, 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 – 15 minutes of Work – Build to 100% of Complex No more than 2 misses allowed

C.: Metcon (Weight)

Two Sets

60 seconds Power Clean + Power Jerk @55-60% of C&J

Rest 60 seconds btw sets **Compare to 6.25**

Strength – Fitness

B.: Metcon (Weight)

Five 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

**Last Week Here, Look in Improve in any or all of the following ways

Technique 2. Load 3. Double Under Skill / Efficiency

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 – Performance

D.: Metcon (Time)

Five Sets

7 TnG Power Clean @45-60%

3 Burpees AFAP

60 second Run or Assault Bike **Choose whatever you can generate more power on**

Rest = 60 seconds of Walking

Conditioning – Fitness

D.: Metcon (Time)

Five Sets

7 Hang Power Clean

3 Burpees AFAP

60 second Run or Assault Bike **Choose whatever you can generate more power on**

Rest = 60 seconds of Walking

 

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