Wednesday October 30th, 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 – Performance

B: Metcon (No Measure)

Clean & Jerk x 12 minutes of Work

Build to Double at 70-75% RPE, the hit 2-3 Doubles at that weight

Strength – Fitness

B: Metcon (No Measure)

Three 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

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes

7 Dumbbell Shoulder to Overhead

1 Rope Climb w/ legs

7 Dumbbell Shoulder to Overhead

2 Rope Climb w/ legs

7 Dumbbell Shoulder to Overhead

3 Rope Climb w/ legs

etc…

**Scaling Option for Rope Climb

1 Rope Climb = 3 Ring Rows From Straps**

Decompression

D: Metcon (No Measure)

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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