WORKOUT OF THE DAY

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.: 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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Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard FBB A. : 3 Sets Double KB Single Leg Romanian Deadlift @30X1 x 4-6/Leg Single Arm Farmer Carry x 50ft/arm Plank on Elbows

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Friday

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

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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

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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. : Deadlift prep (No Measure) Two Sets Quadruped Straight Leg Hip Extension Hold x 15/leg Clean Grip Romanian Deadlift @30X1

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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 FBB A. : Three Sets Ring Row @3030 x 6-8 reps **Body Horizontal as Possible** Lateral Step up x 4-6/leg Single Arm Farmer

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Friday

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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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 Snatch Prep (No Measure) Behind Neck Snatch Grip Push Press x 3 reps OHS w/ pause x 3 reps Hip Snatch

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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

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Monday

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

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Sunday

O’Hare CrossFit – CrossFit View Public Whiteboard Comments Metcon (No Measure) TBD 🙂

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Sally Saturday

O’Hare CrossFit – CrossFit View Public Whiteboard Strength A. : Three Sets Ring Row @3030 x 6-8 reps **Body Horizontal as Possible** Lateral Step up x 4-6/leg Single Arm Farmer

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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. : 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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