Friday August 23rd, 2019

O’Hare CrossFit – CrossFit

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Gymnastics

A.: Metcon (No Measure)

Gymnastics Strength & Skill Work x 15 minutes

Gymnastics Prep

A1. Overhand Grip PVC Pass Thru x 10 reps

A2. Dorsal Grip PVC Pass Thru x 10 reps

B1. Single Arm Bar Hang x 10s/arm x 2 sets

B2. Scap Pushup x 8-10 reps x 2 sets

Gymnastics Strength/Skill

A. Every minute on the minute x 12 minutes

Minute 1 – Ring Pullup @3030 x 10s on 10s off x 2 sets

Minute 2 – Bar L sit or Knee Tuck Hold x 30 seconds

Minute 3 – Strict Handstand Pushup or Pushup x 10s on 10s x 2 sets

Minute 4 – Rest

x 3 sets

FBB

B.: Metcon (No Measure)

FBB x 15 minutes

Two – Three sets

Bulgarian Split Squat x 6-8/leg

Heavy Renegade Row x 6/side

Dumbbell Bicep Curl x 10-12 reps

Dumbbell Tricep Kickback x 10 reps

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes

3 Russian Kettlebell Swing 70/55#

3 Toes to Bar

3 Box Jump 24/20″

6 Russian Kettlebell Swing 70/55#

6 Toes to Bar

6 Box Jump 24/20″

9,9,9 12,12,12 etc…

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