Wednesday August 21st, 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)

Clean Grip Deadlift Cluster 2.2.2 rest 15s btw clusters – Build to Heavy Cluster in 14 minutes

**In Btw first 3 Sets perform 3 Tall Box Jumps**

Conditioning

C.: Metcon (AMRAP – Reps)

Two Sets for Max Reps

90 seconds Clock – 8 Sandbag Over Shoulder + Max Bear Hug in Remaining Time

30 seconds Rest

90 seconds Max Row for Cals @10/8 Damper

30 seconds Rest

90 seconds Max Uneven Carry x 45s per side (Front Rack Carry + Farmer Carry)

30 seconds Rest

90 seconds Max Sled Push – 45#/Unweighted

30 seconds Rest

**Farmer Carry Heavier Than Front Rack Carry**

FBB

D.: Metcon (No Measure)

Finisher

Banded Hamstring Stretch x 2 minutes per leg

40s Straight leg

40s Across

40s Lateral

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