Wednesday May 8th, 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:

Off Set Single Leg Romanian Deadlift x 8/leg

Rest 15 seconds

Dumbbell or Plate External Rotation x 10/arm

Rest 90 seconds

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

“OCF Tester #3”

Complete as many rounds and reps in 3 minutes

Deadlift x 5 reps

Burpees over Barbell x 5 reps

-Rest 2 minutes-

Complete as many rounds and reps in 3 minutes

Deadlift x 3 reps

Burpees over Barbell x 3 reps

-Rest 2 minutes-

Complete as many rounds and reps in 3 minutes

Burpees over Barbell

Amrap #1

Rx’d – 225/155#

Scaled – 135/95#

Amrap #2

Rx’d – 315/205#

Scaled – 185/135#

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