Friday May 10th, 2019

O’Hare CrossFit – CrossFit

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Skill Work

A.: Metcon (No Measure)

Rope Climb Skill Work x 15 minutes

A. Seated Box Foot Wrap w/ Lift off Box x 5 reps x 2 sets

B. Rope Pull from Supine Position to Standing x 3-5 reps x 3 sets

C. Seated Box Foot Wrap + 1 Reach & Wrap x 2-3 sets

D. Rope Climb x 5 minutes of Work

Strength

B.: Metcon (Time)

8 TnG Power Clean 155/105#

3 minute AB @80-85% effort

Rest 1 minute x 3 sets

-rest 4 minutes-

12 Hand Dumbbell Squat Clean 50/35# per hand

3 minute Run @80-85% Effort

Rest 1 minute x 3 sets

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