Wednesday September 11th, 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


B.: Metcon (Weight)

Three Sets:

Deadlift @30X1 x 5 reps **Work at 85-90% RPE***

Rest 30 seconds

Ring Pushup or Pushup @3030 x Max Reps

Rest 90 seconds


C.: Metcon (AMRAP – Rounds and Reps)

Five Sets

Complete as many rounds and reps as possible 2 minutes

21/16 Cals on AB

Amrap Sandbag over the shoulder in Remaining Time

Rest 2 minutes


D.: Metcon (No Measure)

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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