O’Hare CrossFit – CrossFit

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Movement Prep

A.: Deadlift Prep (No Measure)

Two Sets X Band March Lateral x 10 steps per Direction Single Leg Romanian Deadlift w/ Barbell x 5/leg Half Kneeling Bottoms up Press x 6/arm Deadlift x 5 reps ***Controlled Reps**


B.: Metcon (Weight)

Four Sets: Deadlift @30X1 x 4 TnG Reps Rest 20 seconds Pushing Movement x 20 second Amrap Rest 90 seconds ***Notes Pushing Movement – Choose 1: Rx: Kipping HSPU Open Standard Scaled: Hand Release Pushup


C.: “DT wants Abs” (Time)

For Time: 50 Deadlift 155/105# 50 Sit ups 40 Hang Power Clean 155/105# 40 Knee Tucks on Floor 30 Shoulder to Overhead 30 Toes to Bar Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: