Friday February 15th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Squat Prep (No Measure)

Two SetsTheraband External Rotation x 10/sideHollow Hold x 20 secondsScap Pullup w/ pause at top & bottom x 5 repsBehind Neck Front Squat @30X1 x 5 reps

Strength

B.: Front Squat and Pulling Movement (Weight)

Four Sets:Front Squat @30X1 x 5 repsRest 20sPulling Movement x 20 second AmrapRest 90 seconds btw sets***Notes1. Front Squat – Challenging Reps here2. Pulling Movement – Choose 1Rx –Bar Muscle upKipping Chest to Bar PullupKipping PullupScaled –Jumping Chest to Bar Pullup

Open Prep

C.: Metcon (AMRAP – Reps)

Every minute on the minute x 8 MinutesEven – Dumbbell Front Squat x 20 second AmrapOdd – Burpee Box Jump over x 20 second Amrap**Front SquatRx – 50/35# per handScaled – 35/20# per handBurpee Box JumpRx – 24/20″ Jump over allowedScaled 20/16″ Step over allowed

Conditioning

D.: “2 Become 1” (Time)

Teams of 2, break up as you see fitFor Time150/120 Cal Row150 Wall Ball 20/14#***Note Break up as you see fit May Mean Doing part of Row then Part of Wall BallsIE10 Rounds15/10 Cal Row15 Wall Balls etc…Team can break up ANYWAY.Set a strategy with your Team! **

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