Monday August 26th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Squat Prep

Two Sets

Goblet Squat @22X1 x 5 reps

Deadbug x 5 Controlled Reps

Scap Pullup @3030 x 6-8 reps

Tricep Band Stretch x 20s/arm

Strength

B.: Metcon (Weight)

Three Sets

Front Squat @22X1 x 5 reps **First Rep at Tempo ONLY 2-5 No Tempo**

Rest 15 seconds btw legs

Upper Body Pulling of Choice

Rest 90 seconds

Upper Body Pulling Options

Weighted Pullup x 2-4 reps

Strict Pullup x Max Reps

Spotter or Ring Pullup x 15 second Amrap

Conditioning

C.: Metcon (Time)

0:00 – 10:00

15.12.9

Thruster 115/75#

Bar Muscle up

10:00 –

9.12.15

Back Squat 155/105# from Floor

Toes to Bar

Bar Muscle up Modifications

1. Time 4s per Muscle up = 60/48/36 seconds

2. Kipping CTB Pullup

3. Kipping Pullup

4. Jumping Chest to Bar Pullup

FBB

D.: Metcon (No Measure)

Finisher

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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