Wednesday July 17th, 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)

Three Sets

Deadlift Cluster x 2.2.2 rest 10s btw clusters **Keep at 70-75% RPE today**

Rest 30 seconds

Strict Handstand Pushup x 3-5 reps

Rest 90 seconds

HSPU

Most Challenging Progression – Add Deficit if Necessary**

Conditioning

C.: Metcon (Time)

Teams of Three, break up as you see fit

For Time

600m Run

45 Burpee Box Jump over 24/20″

30 Sandbag over Shoulder

150ft Sandbag Carry

30 Sandbag over Shoulder

45 Burpee Box Jump over 24/20″

600m Run

FBB

D.: Metcon (No Measure)

Finisher

Calf Raise – Accumulate 75 reps per leg

Banded Hamstring Stretch x 90s/leg

30s Straight leg

30s Across

30s Lateral

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