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Components
Metcon
Metcon
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
Thursday April 25th, 2019 - O’Hare CrossFit
Class
(All)
CrossFit: 5:15 AM
CrossFit: 6:15 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):
2 (0/2)
WOD
Thursday April 25th, 2019
Movement Prep
A.: Bench Press Prep (No Measure)
Two Sets
Theraband External Rotation x 10/side
Single Arm Overhead Dumbbell Carry x 25ft/arm
Ring Row Hold x 15 seconds
Arms only Deadbug x 5/ reps
Strength
B.: Metcon (Weight)
Five Sets:
Strict Press @30X1 x 5 reps
Rest 45 seconds
Seesaw KB Row x 8/side
Rest 45 seconds
Conditioning
C.: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as reps as possible in 16 minutes
100ft Kettlebell Farmer Carry 55/35# per hand
10 Ring Rows
100ft Double Kettlebell Front Rack Carry 55/35# per hand
5/3 Wall Walks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 25, 2019
Male Athletes
Female Athletes
1
Eliana
Torres
CrossFit: 6:30 PM
45 lbs
Seesaw KB 15
2
claudia
Erazo
CrossFit: 4:30 PM
0 lbs
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