Wednesday May 15th, 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:

Clean Grip Deadlift @31X1 x 5 reps

Rest 15 seconds

Sled Push @Grinder Weight x 50ft

Rest 90 seconds

Conditioning

C.: Metcon (Weight)

Every 2:30 x 5 sets (12:30)

5 Power Clean 185/125#

15 Box Jump w/ step down 24/20″

FBB

D.: Metcon (No Measure)

Finisher

Supine Hamstring Ball Curl – Accumulate 50 reps

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