Tuesday February 12, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A.: 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 5 reps ***Controlled Reps**

Strength

B.: Deadlift and Pushing Movement (Weight)

Four Sets:

Deadlift @30X1 x 5 TnG Reps

Rest 20 seconds

Pushing Movement x 20 second Amrap

Rest 90 seconds

***Notes

Deadlift -Use 80-90% of Last Weeks Heavy 5 Rep

Pushing Movement – Choose 1

Rx – Kipping HSPU Open Standard

Scaled – Hand Release Pushup

Conditioning

C.: “Spice Up Your Life” (AMRAP – Reps)

Four Sets:

Against a 2 minute Clock

10 Deadlift 255/165#

10 Burpees over Barbell

Max Unweighted Step ups in Remaining time

Rest 2 minutes btw sets

**Scale up Option for Deadlift 275-315/185-205#

Decompression

Leave a Reply

Close Menu
×

Cart