Wednesday March 20th, 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)

Four Sets

Deadlift @30X1 x 3 Moderate Reps

Rest 10 seconds

Deadlift @30X1 x 3 Heavier Reps

Rest 15 seconds

Strict Ring Dip @22X1 x 2-6 reps

Rest 90 seconds

***Notes

Ring Dip

Scale up Weighted if Necessary

Scale Down – Box Dip

Conditioning

C.: “Batman & Robin” (AMRAP – Rounds and Reps)

Teams of two, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

6 Hang Power Clean 135/95# **Scale up Option to 155/105#**

12 Box Jump w/ Step down 24/20″

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