Thursday February 7th, 2019

O’Hare CrossFit – CrossFit


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Movement Prep

A. : 2019 Hi Volume Deadlift Prep (No Measure)

Two Sets

X Band March Lateral x 10 steps per Direction

Single Leg Romanian Deadlift w/ Barbell x 5/leg

Half Kneeling Bottoms up Press x 6/arm

Deadlift x 6 reps ***Controlled Reps**


B. : Metcon (Weight)

Five Sets:

Deadlift x 5 TnG reps

Rest 15 seconds

Pushing Movement

Rest 90 seconds
**Build to Heavy 5 TnG**

Pulling Movement

Sets 1, 3, 5 – Dumbbell or Plate External Rotation x 10/arm

Sets 2, 4 – Pushups x Max Reps **Technical Failure Here, Scale up Option Ring Pushups**


C. : “Hampton & Dent” (AMRAP – Rounds and Reps)

7 Power Clean 95/65#

7 Burpees over Barbell

30 Double Unders


D.: Metcon (No Measure)

Tricep Pressdown x 100 reps


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



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