WORKOUT OF THE DAY

Wednesday October 2nd, 2019

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

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Tuesday October 1st, 2019

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 reps

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Monday September 30th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Workout Prep Two Sets Goblet Squat @22X1 x 5 reps Deadbug x 5 Controlled Reps Scap Pullup

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Saturday September 28th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Bottoms up KB Carry x 30ft/arm Med ball Hamstring Curl x 8-12 reps Reverse Crunch x

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Friday September 27th, 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 x

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Wednesday September 25th, 2019

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

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Monday September 23rd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Workout Prep Two Sets Goblet Squat @22X1 x 5 reps Deadbug x 5 Controlled Reps Scap Pullup

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Sunday September 22nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard A.: Metcon (No Measure) “FLASH WORKOUT TODAY” Location TBD, Workout TBD, Be at OCF at 9:45 and Ready for a Fun session outside

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Saturday September 21st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Bottoms up KB Carry x 30ft/arm Med ball Hamstring Curl x 8-12 reps Reverse Crunch x

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Thursday September 19th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Conditioning A.: Metcon (AMRAP – Reps) “IWT” 20 seconds Amrap Hang Dumbbell Squat Clean 40 seconds Amrap Burpee Box Jump over or Step

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Wednesday September 18th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Workout Prep Dumbbell or Plate External Rotation x 10/side Quadruped Hip Extension Hold x 15s/ side Staggered

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Saturday September 14th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Bottoms up KB Carry x 30ft/arm Med ball Hamstring Curl x 8-12 reps Reverse Crunch x

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