Tuesday September 3rd, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Two Sets

Goblet Squat @22X1 x 5 reps

Deadbug x 5 Controlled Reps

Scap Pullup @3030 x 6-8 reps

Tricep Band Stretch x 20s/arm

Strength

B.: Metcon (Weight)

Four Sets

Front Squat @22X1 x 5 reps **First Rep at Tempo ONLY 2-5 No Tempo, **Work at 75-80% RPE*****

Rest 30 seconds

Upper Body Pulling of Choice

Rest 90 seconds

Upper Body Pulling Options

1. Weighted Pullup x 2-4 reps

2. Strict Pullup x Max Reps

3. Spotter or Ring Pullup x 15 second Amrap

Conditioning

C.: Metcon (Time)

For Time:

30.20.10

Hang Dumbbell Squat Clean 50/35# per hand

**in btw set perform 500m Run, Including after 10s**

FBB

D.: Metcon (No Measure)

90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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