Wednesday 05.12.21

O’Hare CrossFit – CrossFit

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PERFORMANCE

Warm-up

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

B: Clean & Jerk (1+1) x 12 minutes of Work 

Build to Double at 70-75% RPE,  then hit 1 rep x 4 sets at that weight

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes

7 Dumbbell Shoulder to Overhead

1 Rope Climb w/ legs

7 Dumbbell Shoulder to Overhead

2 Rope Climb w/ legs

7 Dumbbell Shoulder to Overhead

3 Rope Climb w/ legs

etc…

**Scaling Options for Rope Climb***

1. UP Option= Legless or Pegboard

2. Down Option = 1 Rope Climb = 3 Ring Rows From Straps**

Decompression

D: Prone Pec Stretch (No Measure)

2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

FITNESS

Warm-up

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

B: Three Sets

Clean from above knee + Clean (1+1) x 2-3 reps

Rest 30 seconds

Single Arm DB OH Walk x 50ft/arm

Rest 90 seconds

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

C.  Complete as many rounds and reps as possible in 7 minutes

7 Dumbbell Shoulder to Overhead

1 Rope Climb w/ legs

7 Dumbbell Shoulder to Overhead

2 Rope Climb w/ legs

7 Dumbbell Shoulder to Overhead

3 Rope Climb w/ legs

etc…

**Scaling Option for Rope Climb

1 Rope Climb = 3 Ring Rows From Straps**

Decompression

D: Prone Pec Stretch (No Measure)

2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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