Wednesday January 2nd 2019

O’Hare CrossFit – CrossFit

Warm-up

Deadlift @50X1 Prep (No Measure)

Deadlift Prep

Three Sets:

Clean Grip Deadlift @50X1 x 5 reps (Set #1 – Single Leg Romanian w/ Barbell, Set #2 – Romanian Deadlift Set #3 – Deadlift)

Single Leg Hip Thrust @31X2 x 4/leg – **Focus on Glutes Squeezing Hard**

Crawl Hold w/ Partner Push x 15 seconds

PERFORMANCE/FITNESS

B: Metcon (No Measure)

Four Sets:

Clean Grip Deadlift @50X1 x 3 reps

Rest 15s

Tall Box Jump x 3 reps

Rest 15s

Single Arm KB Farmer Carry Hold x 30 seconds/side

Rest 90 seconds

Double Under Practice – 5 Minutes (AMRAP – Reps)

If you haven’t gotten your first DU here is your chance!

If you have DU, Practice Manageable Sets for Today’s Workout**

Conditioning

Pippen (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes

6 Strict Handstand Pushups

9 Power Clean 135/95# **Scale up to 155-165/105-110#**

12 DB Step Over 24/20″ 50/35# per hand

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