Tuesday November 5th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Deadlift prep (No Measure)

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B: Metcon (No Measure)

Four Sets

Clean Grip Hand Release Deadlift w/3s lower x 5 reps *Build to 5 Rep at 80% RPE**

Rest 30 seconds

Horizontal Pushing @3030 x Max Reps

Rest 90 seconds

Horizontal Pushing Options

Pushup

Box or Ring Dip

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes

3 Hang Power Clean 135/95# **Scale up Option to 155/105#

3 Pushups

3 Box Jump w/ Step down 24/20″

6 Hang Power Clean 135/95# **Scale up Option to 155/105#

6 Pushups

6 Box Jump w/ Step down 24/20″

9 Hang Power Clean 135/95# **Scale up Option to 155/105#

9 Pushups

9 Box Jump w/ Step down 24/20″

12,12,12 etc…

Decompression

D: Metcon (No Measure)

Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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