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 3-5 reps


B. : Hang Clean x 15 minutes

0:00 – 12:00 – Build to Comfy Double

12:00 – 15:00 – Comfy Double x 1 rep x Every 45 seconds x x 4 sets

In Btw First 3 Sets of Clean perform Side Plank x 20-30s


C.: Metcon (AMRAP – Rounds and Reps)

Five Sets

Complete as many rounds and reps as possible in Three Minutes

1 Rope Climb or 5 Ring Rows

3/2 Wall Walk

9 Hang Power Clean

Rest 1 minute btw sets

**Pickup where you left off**


D.: Metcon (No Measure)

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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