Wednesday January 16th 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Squat @22X1 Prep (No Measure)

Three Sets

Goblet Squat w/ Pause x 5 reps (Set #1 – Heels Elevated, Set #2 – Toes Elevated, Set #3 – Flat)

Goblet Hold Lateral Lunge w/ Pause at bottom x 5/side

Kettlebell Halo x 6/arm SLOW

Performance/Fitness

B. : Back Squat @22X1 – Heavy Single (Weight)

15 minutes to Build to Heavy Single**
***Heavy Single = Mechanical Failure***


**During First 3 Sets Perform 5-7 Ring Rows – Horizontal As Possible**

Conditioning

C. : “Weekend at Bernie’s” (Time)

For Time:

15.12.9

Front Rack Reverse Lunge alternating Legs 135/95# **Scale up Option to 155/105#

Burpees over Bar

Decompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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