WORKOUT OF THE DAY

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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Friday January 3rd, 2020

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Barbell Strict Shoulder Press Prep (No Measure) Two Sets Bottoms up Press x 8/arm Scap Pullup @3030 x 5 reps

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Thursday January 2nd, 2020

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Front 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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Monday December 30th, 2019

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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Sunday December 29th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A: Metcon (No Measure) Three Sets: Bottoms up KB Press x 6-8 reps + 20ft Carry / Arm Supine Hamstring Ball Curl

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Friday December 27th, 2019

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

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Thursday December 26th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Front 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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Tuesday December 24th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Conditioning A: 12 Days of Christmas (Time) “12 Days of Christmas” Ex. On the 1st day of Christmas, my coaches gave to me,

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Monday December 23rd, 2019

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

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Friday December 20th, 2019

O’Hare CrossFit – CrossFit View Public Whiteboard Movement Prep A: Bench Press Mov. Prep. (No Measure) Two Sets Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm Plank on

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Thursday December 19th, 2019

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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Tuesday December 17th, 2019

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

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