Wednesday October 23rd, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Metcon (No Measure)

Deadlift Prep

Two Sets

Quadruped Straight Leg Hip Extension Hold x 15/leg

Clean Grip Romanian Deadlift @30X1 x 6 reps

Scap Pushup @3030 x 6-8 reps

Strength

B.: Metcon (Weight)

Five Sets

Deadlift @30X1 x 3 Reps ***Build to Triple 100% RPE Today**

Rest 30 seconds

Single Arm Dumbbell Bench Press w/ Glute Bridge x 8-12/arm

Rest 90 seconds

Conditioning

C.: Metcon (Time)

For Time:

12.9.6

Power Clean @70-80% RPE

Burpees over Barbell

Decompression

D.: Metcon (No Measure)

Optional Finisher

Tricep Press down – Accumulate 100 reps

Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath

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