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 – 15 minutes of Work
Build to 90% RPE in Complex, then hit 1 rep x 3 sets at that weight
C.: Metcon (Weight)
Movement Efficiency / Battery Work
Every minute on the Minute x 4 minutes
5 TnG Clean & Jerk + 30 second Amrap Double Unders
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
C.: Metcon (No Measure)
Core Work
Two Sets:
Plank on Elbows x 60 seconds **Weighted if Possible**
Rest 60 seconds btw sets
Conditioning
D.: Metcon (AMRAP – Rounds and Reps)
Teams of Three, Alternating Full Rounds to Complete as many rounds and reps as possible in 15 minutes:
100m Sprint
10 Sandbag Squat
50ft SB Carry