Wednesday November 20th, 2019

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 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

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