Wednesday March 6th, 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 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


Ring Dip:

– Scale up Weighted if Necessary

– Scale Down – Box Dip


C.: “Bowser” (AMRAP – Reps)

Five Sets:

Complete as many cals as possible in 2 minutes

15/12 Cal Assault bike

6 Dumbbell Deadlift 50/35# per hand

6 Devil Press 50/35 per hand

6 Dumbbell Deadlift 50/35# per hand

Max Cals on Assault Bike in Remaining Time

Rest 2 minutes btw sets

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


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