Wednesday August 7th, 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 2.2.2 rest 15s btw clusters **Keep at 85% RPE today**

Rest 30 seconds

Tall Box Jump x 3 reps

Rest 90 seconds

Conditioning

C.: Metcon (Weight)

Every 3 minutes x 5 sets (15 minutes)

5 Deadlift @55-60% **Smooth UB Reps here*

3 Burpees over Barbell AFAP

45 seconds second Run or Assault Bike **Choose whatever you can generate more power on**

Rest = Walking

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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