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Components
Metcon
"Hulk"
Settings
Location
(All)
O’Hare CrossFit
Program
6 Week Program
CrossFit
Gymnastics 101
Individual Programming
Kids CrossFit
OCF Body
Open Gym
Private Coaching
Weightlifting 102
Date
WOD
Monday January 21st, 2019 - O’Hare CrossFit
Class
(All)
CrossFit: 5:15 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
CrossFit: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (3/2)
WOD
Monday January 21st, 2019
PERFORMANCE/FITNESS
A. : Clean Prep (No Measure)
BN Front Rack Mobility x 20-30s/arm
Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3-5 reps
Strength
B. : Metcon (Weight)
Hang Clean + Clean (1+1) x Every 90 seconds x 8 sets (12 minutes)
Sets 1-3 x 3 reps
Sets 4-6 x 2 reps
Sets 7-8 x 1 rep
Conditioning
C. : "Hulk" (AMRAP - Rounds and Reps)
Teams of 2 Alternate Complete Rounds to Complete as many rounds and reps as possible in 14 minutes
12/9 Cal Assault Bike
9 Dumbbell Power Clean 50/35# per hand
FBB
E. : Metcon (No Measure)
Finisher
Barbell Curl x 50 reps
Decompression
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 21, 2019
Male Athletes
1
Ryan
Quinn
CrossFit: 12:00 PM
225 lbs
155-225 light technique training
2
Bradley
Pintches
CrossFit: 7:30 PM
0 lbs
2
George
Dana
CrossFit: 4:30 PM
0 lbs
Sets 1-3 135# Sets 4-6 155# Sets 7-8 165#
Female Athletes
1
Cynthia
Delgado
CrossFit: 7:30 PM
125 lbs
2
Lorena
Valdovinos
CrossFit: 5:30 PM
95 lbs
1-3 65# 4-6 85# 7-8 95#
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