Friday January 25th 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)

Three Sets:

Front Squat @30X1 x 5 reps

Rest 45 seconds

Supinated Grip Strict Pullup x Max Reps

Rest 45 seconds


C. : Metcon (AMRAP – Reps)

Every minute on the Minute x 10 minutes

Even – Thruster x 20 second Amrap

Odd – Pullup x 20 second Amrap

Rx – 95/65# Scaled – 65/45#

Pullup –

Rx – Chest to Bar or Kipping Scaled – Jumping Chest to Bar Pullup


D. : “Black Panther” (Time)

Team of 2 Break up as you see fit:

3000m/2500m Row


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

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