O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A.: Squat Prep (No Measure)

Two Sets Theraband External Rotation x 10/side Hollow Hold x 20 seconds Scap Pullup w/ pause at top & bottom x 5 reps Behind Neck Front Squat @30X1 x 5 reps

Strength

B.: Metcon (Weight)

Four Sets: Front Squat @30X1 x 4 reps Rest 20s Pulling Movement x 20 second Amrap Rest 90 seconds btw sets ***Notes 1. Front Squat – Heaviest 3 Possible Across ALL Sets 2. Pulling Movement – Choose 1 Rx: 1. Bar Muscle up 2. Kipping Chest to Bar Pullup 3. Kipping Pullup Scaled: 1. Jumping Chest to Bar Pullup

Conditioning

C.: “Proficiency” (Time)

For Time: 15.12.9 Hang Squat Clean 135/95# Burpee Chest to Bar Pullup Scale Up Version For Time: 12.9.6 Hang Squat Clean 165/110# Burpee Bar Muscle up

FBB

D.: Metcon (No Measure)

Finisher Dumbbell Floor Skull Crusher x 50 reps Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:
×
×

Cart