Tuesday January 15th 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Deadlift @50X1 Prep (No Measure)

Deadlift Prep

Three Sets:

Clean Grip Deadlift @50X1 x 5 reps (Set #1 – Single Leg Romanian w/ Barbell, Set #2 – Romanian Deadlift Set #3 – Deadlift)

Single Leg Hip Thrust @31X2 x 4/leg – **Focus on Glutes Squeezing Hard**

Crawl Hold w/ Partner Push x 15 seconds

PERFORMANCE/FITNESS

B. : Metcon (AMRAP – Reps)

Every minute on the minute x 21 minutes

Minute 1 – Deadlift @50X1 x 3 reps **70-80% of Heavy Single**

Minute 2 – Strict Handstand Pushup x 2-5 **PERFECT REPS**

Minute 3 – Double Under x 30 second Amrap

x 7 sets

Conditioning

C. : “The Lost Boys” (AMRAP – Reps)

Four Sets

Against a 2 minute Clock

20/15 Cal AB

Max American Kettlebell Swing 70/55#

Rest 2 minutes btw sets

Decompression

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

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