Wednesday May 1st, 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)

Five Sets:

Off Set Single Leg Romanian Deadlift x 5/leg

Rest 15 seconds

Upper Body Pushing Option

Rest 90 seconds

Set 1,3,5 – Pushup @3030 x Max Reps

Set 2,4 – Dumbbell or Plate External Rotation x 10/arm

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

200m Run

15 Deadlift 225/155#

10 Burpees over Barbell Lateral

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