WORKOUT OF THE DAY

Tuesday January 22nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Conditioning A. : “Iron Man” (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes 3 Strict

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Monday January 21st, 2019

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

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Sunday January 20th 2019

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A. : Metcon (No Measure) Three Sets DB Y Raise x 10/arm Front + Lateral + Reverse Lunge x 5/leg **Unweighted** Side

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Saturday January 19th 2019

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A. : Metcon (No Measure) Three Sets: Double KB Front Rack Wall Sit Hold x 30s Ring Row Hold x 15-20 seconds

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Friday January 18 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Push Press Prep (No Measure) Behind Neck Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold

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Thursday January 17th 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Gymnastics B. : Handstand Walk Work x 15 minutes (No Measure) A. Stomach or Back to Wall Handstand Hold x 20 seconds x

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Wednesday January 16th 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Squat @22X1 Prep (No Measure) Three Sets Goblet Squat w/ Pause x 5 reps (Set #1 – Heels Elevated, Set

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Tuesday January 15th 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Deadlift @50X1 Prep (No Measure) Deadlift Prep Three Sets: Clean Grip Deadlift @50X1 x 5 reps (Set #1 –

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Monday January 14th 2019

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

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Sunday January 13th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Metcon (No Measure) Three Sets: DB Y Raise x 10/arm Front + Lateral + Reverse Lunge x 5/leg **Unweighted**

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Saturday, January 12th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard PERFORMANCE/FITNESS A. : Metcon (No Measure) Three Sets: Double KB Front Rack Wall Sit Hold x 30s Ring Row Hold x 15-20 seconds

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Friday, January 11th, 2019

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

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Thursday January 10th 2019

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A. : Metcon (Weight) Body Building Work x 18 minutes Three Sets: Bench Press @4020 x 4-6 reps Single Arm Ring Row

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Wednesday January 9th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Squat @22X1 Prep (No Measure) Three Sets Goblet Squat w/ Pause x 5 reps (Set #1 – Heels Elevated,

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Tuesday January 8th 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A. : Deadlift @50X1 Prep (No Measure) Deadlift Prep Three Sets: Clean Grip Deadlift @50X1 x 5 reps (Set #1 –

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Monday January 7th

O’Hare CrossFit – CrossFit   View Public Whiteboard Warm-up PERFORMANCE/FITNESS A. : Thruster Prep (No Measure) Behind Neck Front Rack Mobility x 20s Front Squat w/ Fast Concentric x 3

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Sunday January 6th, 2019

PERFORMANCE/FITNESS A. Three Sets:DB Y Raise x 10/arm Prone Hamstring Band Curl x 12-15 Reps Side Plank x 30s/side B. Every 3 minutes x 3 sets Kettlebell Romanian Deadlift x 8 reps Kettlebell Clean x

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Saturday January 5th, 2019

A. Three Sets:Double KB Front Rack Wall Sit Hold x 30s Ring Row Hold x 15-20 seconds Single Leg Rope Skip x 20-25/Leg  B. In teams of two, you and your partner will

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Friday January 4th, 2019

PERFORMANCE/ FITNESS A. Split Jerk Prep Behind Neck Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x 3 reps Push Press x 3 reps Press in Split x 3 reps Split Jerk

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