O’Hare CrossFit – CrossFit
Movement Prep
A: Hang Clean Prep (No Measure)
BN Front Rack Mobility
Front Squat w/ Pause x 3 reps
Hip Clean x 3 reps
Clean from Above Knee x 3 reps
Clean from Below knee x 3 reps
Strength
B: 3 Position Clean (Hip + Above Knee + Below Knee) (1+1+1)
0 – 10 – Build to up to Comfy Single in Complex
10 – 15 – Comfy Single x 1 x EMOM x 5
**In Btw First 3 Sets of Clean perform Side Plank x 20-30s/side**
Conditioning
C: Metcon (No Measure)
Teams of Two, WRITE your own 10 – 12 minute Coach Approved Workout and Have Fun 🙂
***Workout Notes***
1. Check w/ Coach Prior to starting for Time of Workout
Decompression
D: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg