WORKOUT OF THE DAY

Saturday August 3rd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets Skater Squat x 3-5/leg Scap Pullup @3030 x 5 reps + Scap Pushup @3030 x 5

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Friday August 2nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Gymnastics A.: Metcon (No Measure) Gymnastics Strength & Skill Work x 15 minutes Gymnastics Prep A1. Ring Row w/ 2s pause at top

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Thursday August 1st, 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 July 31st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Deadlift Prep Two Sets X Band March x 30 seconds Single Leg RDL w/ Barbell x 5/leg

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Tuesday July 30th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Push Press Prep (No Measure) Strict Press x 3 reps Dip Hold x 3 reps Dip to Stand x 3

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Monday July 29th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Squat Prep (No Measure) Two Sets Lateral Duck Walk x 25ft Diaphragmatic Belly Breathing x 5 breaths + Two Sets

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Sunday July 28th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets Ring Row Hold x 20 seconds Crab Hold w/ Leg Lift x 20 seconds **Fingers Forward**

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Saturday July 27th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets: Dumbbell Front Rack Step up x 6-8/leg Dumbbell Curl + Press + Tricep Extension x 10+10+10

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Friday July 26th, 2019

O’Hare CrossFit – CrossFit   View Public Whiteboard Gymnastics A.: Metcon (No Measure) A. Gymnastics Strength & Skill Work x 15 minutes Gymnastics Prep A1. Scap Pullup x 8-10 x

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Thursday July 25th, 2019

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

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Wednesday July 24th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Deadlift Prep Two Sets X Band March x 30 seconds Single Leg RDL w/ Barbell x 5/leg

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Tuesday July 23rd, 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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Monday July 22nd, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Squat Prep (No Measure) Two Sets Lateral Duck Walk x 25ft Diaphragmatic Belly Breathing x 5 breaths + Two Sets

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Sunday July 21st, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Warm-up A.: Metcon (No Measure) Three Sets Ring Row Hold x 20 seconds Crab Hold w/ Leg Lift x 20 seconds **Fingers Forward**

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Saturday July 20th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard A.: Metcon (No Measure) We are Closed today for the Art of Breath Seminar! At Home Workout A. Three Sets: Wall Facing Squat

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Friday July 19th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Gymnastics A.: Metcon (No Measure) A. Gymnastics Strength & Skill Work x 15 minutes Gymnastics Prep A1. Scap Pullup x 8-10 x 2

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Thursday July 18th, 2019

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

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Wednesday July 17th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A.: Metcon (No Measure) Deadlift Prep Two Sets X Band March x 30 seconds Single Leg RDL w/ Barbell x 5/leg

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Tuesday July 16th, 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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Monday July 15th, 2019

O’Hare CrossFit – CrossFit   View Public Whiteboard Movement Prep A.: Squat Prep (No Measure) Two Sets Lateral Duck Walk x 25ft Diaphragmatic Belly Breathing x 5 breaths + Two

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