Tuesday March 19th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Squat Prep (No Measure)

Two Sets

Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side

Ring Row Hold x 15 seconds

Wall Facing Goblet Squat @22X1 x 5 reps

Legs Only Deadbug x 5/side

Strength

B.: Metcon (Weight)

Four Sets:

Back Squat @22X1 x 2 reps

Rest 10 seconds

Back Squat @3030 x 4 reps

Rest 20 seconds

Single Arm Dumbbell Row @3030 x 6/arm **Heavy**

Rest 90 seconds btw sets

Conditioning

C.: “Peanut Butter & Jelly” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes

1 Front Squat 135/95#

1 Kipping Pullup

2 Front Squat

2 Kipping Pullup

3,3, 4,4 5,5 etc..

Scaling Options

Front Squat – 155/105#

Pullup

Scale Up – Bar Muscle Up, CTB Pullup

Scale Down – Jumping Pullup

FBB

D.: Metcon (No Measure)

Partner Hamstring Curl – Accumulate 12 reps

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