Wednesday

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 3-5 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

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