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 3-5 reps
Strength
B. : Metcon (Weight)
Hang Clean
0:00 – 10:00 – Build to Comfy Triple
10:00 – 15:00 – Comfy Triple x 1 x EMOM x 5
In Btw First 3 Sets of Clean perform Side Plank x 20-30s
Conditioning
C. : Metcon (Time)
0:00 – 10:00
21.15.9
Dumbbell Power Clean
Pushups ***Scale up Option to Ring Pushup or Ring Dip***
10:00 –
15.12.9
Cals on Assault Bike (Female 12/9/6)
Dumbbell Burpee
Decompression
D. : Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath