Wednesday 06.02.21

O’Hare CrossFit – CrossFit

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PERFORMANCE

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

B: Clean & Jerk (1+1) x 15 minutes to Build to Heavy Double 

C: Metcon (AMRAP – Rounds and Reps)

In Teams of two alternate Full Rounds to complete as many rounds and reps in 12 minutes:

10 Hang Power Clean 115/75#

12 Shoulder to Overhead 115/75#

36 Double Unders

**Scale up 135/95# if can keep S2OH UB**

Decompression

D: Prone Pec Stretch (No Measure)

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

FITNESS

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

B: Four 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

C: Metcon (AMRAP – Rounds and Reps)

In Teams of two alternate Full Rounds, complete as many rounds and reps in 12 minutes

10 Hang Power Clean

12 Push Press

36 Double Unders

Decompression

D: Prone Pec Stretch (No Measure)

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

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