Friday January 18 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Push Press Prep (No Measure)

Behind Neck Front Rack Mobility x 20s

Strict Press x 3 reps

Dip Hold x 3 reps

Push Press x 3 reps

PERFORMANCE/FITNESS

B. : Metcon (Weight)

Push Press x Every 90 seconds x 8 sets (12 minutes)

Sets 1-3 x 4 reps

Sets 4-6 x 3 reps

Sets 7-8 x 2 reps

FBB

C.: Metcon (No Measure)

Three Sets:

Banded Hammer Curl x 12-15 reps

Bench Dip x 10-15 reps

Conditioning

D. : “E.T.” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes

7 Thruster 115/75#

7/5 Cal Row

7 Box Jump 24/20″ w/ Step-down

Rest 3 minutes

Complete as many rounds and reps as possible 6 minutes

7 Heavy Wall Ball 30/20#

7 Toes to Bar

7 Burpees

Decompression

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