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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 3.2.1 rest 10s btw clusters **Keep at 80% RPE today**

Rest 30 seconds

Tall Box Jump x 3 reps

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes

7 Deadlift 225/155#

7 Burpee Box Jump Over 24/20″

21 Double Unders

FBB

D.: Metcon (No Measure)

Calf Raise – Accumulate 75 reps per leg

Banded Hamstring Stretch x 90s/leg

30s Straight leg

30s Across

30s Lateral