Wednesday August 14th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Deadlift Prep

Two Sets

X Band March x 30 seconds

Single Leg RDL w/ Barbell x 5/leg

Bottoms up Kettlebell Press x 5-6/arm

+

Deadlift w/ Empty Barbell x 10s up 10s down – Start in Bottom Position

Strength

B.: Metcon (Weight)

Four Sets

Clean Grip Deadlift Cluster x 3.3.3 rest 15s btw clusters **Keep at 70-75% RPE Testing Next Week**

Rest 30 seconds

Tall Box Jump x 3 reps

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Reps)

30s on 30s off x 15 minutes

Three Sets

Station #1 – Sandbag over shoulder

Station #2 – Burpee Box Jump over 24/20″

Station #3 – Double Kettlebell Farmer Carry 70/55# per hand **Scale up to 100/70# per hand if can do Unbroken**

Station #4 – Double Unders

Station #5 – Hollow Rock or Hold

FBB

D.: Metcon (No Measure)

Banded Hamstring Stretch x 2 minutes per leg

40s Straight leg

40s Across

40s Lateral

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