Wednesday

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

Strength

B. : Hang Clean + Front Squat (2+2)

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 perform Standing Side Bend x 10-12/side**

Conditioning

CC. : Metcon (AMRAP – Rounds and Reps)

In front of a 20 minute Clock

Complete as many rounds and reps as possible in 12 minutes

1 Squat Clean

1 Hang Power Clean

1 Front Rack Reverse Lunge per Leg

20 Double Unders

Ascending 2/2/2/20, 3/3/3/20, 4/4/4/20 etc..

Rest 3 minutes

15:00 – 20:00

Teams of 2

5 Minute Row for Max Meters

Decompression

D.: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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