Tuesday July 9th, 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 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

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