Thursday January 24th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

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 8 reps ***Controlled Reps**

Strength

B. : Metcon (Weight)

Three Sets:

Deadlift x 8 TnG reps

Rest 15 seconds

Pushup x Max Reps **Technical Failure Here, Scale up Option Ring Pushups**

Rest 90 seconds

Conditioning

C. : “Thor” (AMRAP – Reps)

Four Sets:

Two Minute Clock

10 Dumbbell Burpee 50/35# per hand

10 Dumbbell Step up 20/16″

Amrap Box Jump overs in Remaining Time

Rest 2 minutes btw sets

FBB

E. : Metcon (No Measure)

Finisher

Tricep Pressdown x 100 reps

Decompression

Leave a Reply

Close Menu
×

Cart