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 reps
Clean from Ground x 3 reps
Strength – Fitness
B: Metcon (No Measure)
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
Strength – Performance
B: Metcon (No Measure)
Clean & Jerk (1+1) x 15 minutes to Build to Heavy Double
Conditioning – Performance
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
Conditioning – Fitness
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
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath