Wednesday June 12th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Deadlift Prep V2 (No Measure)

Two Sets

Quadruped Hip Extension Hold w/ Leg Extended x 15s/side

Single Arm Crossbody Romanian Deadlift x 5/side

Single Arm Renegade Row x 5/side

SA Front Rack Hold x 15-20s/side

Strength

B.: Metcon (Weight)

Clean Grip Deadlift @31X1 – 15 minutes to build to 3RM at 100% RPE

**In Btw first 3 sets perform Sled Push @Grinder Weight x 50ft

Conditioning

C.: Metcon (Weight)

Every 3 minutes x 6 sets (18 minutes)

4 Renegade Row 50/35# per hand

8 Dumbbell Power Clean 50/35#

200m Sprint

FBB

D.: Metcon (No Measure)

Supine Hamstring Ball Curl – Accumulate 50 reps

Banded Hamstring Stretch x 90s/leg

30s Straight leg

30s Across

30s Lateral

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