Friday February 1st 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Front Squat Prep (No Measure)

Two Sets

Theraband External Rotation x 10/side

Hollow Hold x 20 seconds

Scap Pullup w/ pause at top & bottom x 5 reps

Behind Neck Front Squat @30X1 x 5 reps


B. : Metcon (Weight)

Five Sets:

Front Squat @30X1 x 3 reps **Build to Heavy Triple in 5 sets**

Rest 15

Pulling Movement

Rest 90 seconds
Pulling Movement

Sets 1, 3, 5 – Single Arm Dumbbell Row w/ pause at top and Bottom x 6-8/arm

Sets 2, 4 – Strict Supinated Grip Pullup x Max Reps


C. : “OCF Tester #4” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes

20 Thruster

20 Pullups

20/15 Cal Row or AB
Rx’d – 135/95# + Chin over Bar Pullups

Scaled – 95/65# + Jumping Pullups


Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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