Wednesday May 29th, 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:

Clean Grip Deadlift @31X1 x 3 reps **Build Heavy 3 Rep @ 100% RPE**

Rest 15 seconds

Sled Push @Grinder Weight x 50ft

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Against a 18 minute Clock

1500m Run

In remaining time complete as many rounds and reps as possible of:

9 Deadlift 225/155#

12 Burpees over Barbell

24 Air Squats

FBB

D.: Metcon (No Measure)

Supine Hamstring Ball Curl – Accumulate 60 reps

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