Wednesday November 27th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Power Clean Prep (No Measure)

BN Front Rack Mobility x 20-30s

1/4 Front Squat w/ pause x 3 reps

Hip Power Clean x 3 reps

Power Clean from above knee x 3 reps

Power Clean from Ground x 3 reps

Strength – Fitness

B: Metcon (Weight)

Four Sets

3 Position Power Clean (Above Knee + Below Knee + Floor) x 2 reps

Rest 30 seconds

Side Plank Variation x 20 – 30 seconds per side

Rest 90 seconds

Side Plank Variations:

Elbow

Elbow + Band Pull

Strength – Performance

B: Metcon (Weight)

Power Clean x 15 minutes of Work

0 – 10 – Build to up to Heavy Double @80% RPE

10 – 15 – Heavy Double x 2 reps x 4-5 sets

Conditioning

C: Metcon (Time)

0:00 – 10:00

Three Rounds for time:

50 Double Unders

10 Hang Power Clean

10:00 – 20:00

Three Rounds for Time

10 Burpees over Barbell

15/12 Cal Assault bike
Performance RX: 135#/95#

**Scale Up Option to 165/110# & 20/15 Cals**

Decompression

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

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