Wednesday 05.26.2021

O’Hare CrossFit – CrossFit

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PERFORMANCE/FITNESS

A: Deadlift Prep (No Measure)

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

B: Four Sets

Clean Grip Hand Release Deadlift w/3s lower x 5 reps *Build to 5 Rep at 85-90% RPE**

Rest 30 seconds

Horizontal Pushing @3030 x Max Reps

Rest 90 seconds

Horizontal Pushing Options

1. Pushup

2. Box or Ring Dip

C: Metcon (AMRAP – Rounds and Reps)

Four Sets

7 Deadlift @80-85% RPE Unbroken but Challenging**

Rest 10 seconds

4 Burpees over Barbell AFAP

Rest 10 seconds

400m Run @90-95% Effort  **Sub 400/300m Row if Necessary**

Rest = 1 Minute Walking

Finisher

Pigeon Stretch (No Measure)

1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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