O’Hare CrossFit – CrossFit
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
Strength
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
Conditioning
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**
Decompression
D.: Metcon (No Measure)
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath