Tuesday July 2nd, 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 85-90% RPE in Complex, then hit 1 rep x 3 sets at that weight

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

Conditioning – Performance

C.: Metcon (AMRAP – Reps)

Movement Efficiency / Battery Work

Two Sets

60 seconds Shoulder to Overhead @50% Max C&J

Rest 60 seconds btw sets

Conditioning – Fitness

C.: Metcon (No Measure)

Core Work

Two Sets:

Hollow Hold x 20 seconds

Arch Up Hold x 20 seconds

Russian Twist x 20 seconds

Rest 60 seconds btw sets

Conditioning

D.: Metcon (No Measure)

Nasal Breathing Only

Every 4 minutes x 4 sets (16 minutes)

500m Run

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