WORKOUT OF THE DAY

Thursday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Single Leg Push Prep (No Measure) Two Sets RNT Reverse Lunge x 5/Leg Scap Pullup @3030 x 6-8 reps

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Wednesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Clean Prep (No Measure) BN Front Rack Mobility x 20-30s/arm Front Squat w/ pause x 3 reps Hip Clean x

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Tuesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Upper Body Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only

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Monday

O’Hare CrossFit – CrossFit View Public Whiteboard A. : Deadlift prep (No Measure) Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x 6

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Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Metcon (No Measure) Three Sets: Ring Row @3030 x 6-8 reps **Body Horizontal as Possible** Lateral Step up x

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Friday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A,: Upper Body Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only

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Thursday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Deadlift prep (No Measure) Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x

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Wednesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps 1/4 OHS w/ pause x 3

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Tuesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Upper Body Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps Arms Only

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Monday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Squat Prep (No Measure) Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5

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Sunday

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS 🙂 : Metcon (No Measure) TBD

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Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Metcon (No Measure) A. Three Sets: Goblet Hold Lateral Lunge x 6-8/side Single Arm Ring Row w/ pause at

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Friday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Upper Body Prep (No Measure) Two Sets Theraband External Rotation x 10/side Single Arm Overhead Dumbbell Carry x 25ft/arm Ring

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Thursday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Deadlift prep (No Measure) Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1 x

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Wednesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Clean Prep (No Measure) BN Front Rack Mobility x 20-30s/arm Front Squat w/ pause x 3 reps Hip Clean x

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Tuesday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Upper Body Prep (No Measure) Two Sets Theraband External Rotation x 10/side Single Arm Overhead Dumbbell Carry x 25ft/arm Ring

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Monday

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Squat Prep (No Measure) Two Sets Goblet Squat @55X1 x 3 reps Kettlebell Halo x 4-5/side Deadbug x 5 Controlled

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Saturday January 4th, 2020

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A: Metcon (No Measure) Three Sets: Goblet Hold Lateral Lunge x 6-8/side Single Arm Ring Row w/ pause at top & Bottom

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