Wednesday March 13th, 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


B.: Metcon (Weight)

Three Sets

Deadlift @30X1 x 4 Moderate Reps

Rest 10 seconds

Deadlift @30X1 x 4 Heavier Reps

Rest 15 seconds

Strict Ring Dip @22X1 x 2-6 reps

Rest 90 seconds


Ring Dip

Scale up Weighted if Necessary

Scale Down – Box Dip


C.: “Monica” (Weight)

Every minute on the minute x 16 minutes

3 Power Cleans + 5 Burpees over Barbell

**Power Clean Loading

Option #1 – Build as Long as Form Allows

Option #2 – Power Clean TnG Efficiency Work**

Here’s Angelo with some tips on how to dominate the workout:

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