Wednesday June 5th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Deadlift Prep (No Measure)

Two Sets

Quadruped Hip Extension Hold x 15s/ side

Staggered Leg Good Morning w/ Barbell x 5/side

Single Arm Bottoms up Floor Press w/ Glute Bridge x 6-8/arm

SA Farmer Carry hold x 20/side

Strength

B.: Metcon (Weight)

Three Sets:

Clean Grip Deadlift @31X1 x 3 reps ***70-80% RPE today**

Rest 15 seconds

Sled Push @Grinder Weight x 50ft

Rest 90 seconds

Conditioning

C.: Metcon (Distance)

Every 2 minutes x 8 sets (16 minutes)

3 Hang Power Cleans 185/125#

4 No Pushup Burpees

40 seconds Run @ Hard Effort

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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