Tuesday January 8th 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


B. : Metcon (Weight)

Clean Grip Deadlift @50X1 – 15 minutes to Build to Heavy Double
***Heavy Double = Mechanical Failure***


C. : “Gimme More” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes

6 Deadlift 225/155#

12 Burpee Box Jump over 24/20″

Rest 2 minutes

Teams of 2 Break up as you see fit

Max Cals on AB in 5 minutes


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


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