Wednesday

O’Hare CrossFit – CrossFit

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Movement Prep

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

Strength

B.: Five Sets

Clean Grip Deadlift @51X1 x 3-5 reps

Rest 10 seconds

Broad Jumps to Landing x 3 Explosive Reps

Rest 75-90 seconds

Conditioning

C: Metcon (Time)

0:00 – 9:00

For Time – **6 Minute Cap**

21.15.9

Cals on Assault Bike (Females – 15.12.9)

Dumbbell Power Clean

9:00 – 15:00 **6 Minute Cap**

For Time

9.15.21

Heavy Wall Ball

Hang Dumbbell Snatch alternating Arms

Decompression

D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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