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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
Wednesday May 29th, 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):
11 (6/5)
WOD
Wednesday May 29th, 2019
Movement Prep
A.: Deadlift Prep V2 (No Measure)
Two Sets
Quadruped Hip Extension Hold w/ Leg Extended x 15s/side
Single Arm Crossbody Romanian Deadlift x 5/side
Single Arm Renegade Row x 5/side
SA Front Rack Hold x 15-20s/side
Strength
B.: Metcon (Weight)
Five Sets:
Clean Grip Deadlift @31X1 x 3 reps **Build Heavy 3 Rep @ 100% RPE**
Rest 15 seconds
Sled Push @Grinder Weight x 50ft
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP - Rounds and Reps)
Against a 18 minute Clock
1500m Run
In remaining time complete as many rounds and reps as possible of:
9 Deadlift 225/155#
12 Burpees over Barbell
24 Air Squats
FBB
D.: Metcon (No Measure)
Supine Hamstring Ball Curl - Accumulate 60 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 29, 2019
Male Athletes
1
Ryan
Quinn
CrossFit: 12:00 PM
435 lbs
2
Adam
Yaws
CrossFit: 4:30 PM
365 lbs
3
George
Dana
CrossFit: 9:00 AM
315 lbs
4
Ramon
Gomez
CrossFit: 5:15 AM
275 lbs
5
William
Sargent
CrossFit: 7:30 PM
205 lbs
6
Kristina
Marcial
CrossFit: 5:15 AM
125 lbs
Female Athletes
1
Katie
Mrkáčková
CrossFit: 12:00 PM
235 lbs
2
Daysi
Riglos
CrossFit: 12:00 PM
215 lbs
3
Private
CrossFit: 5:30 PM
205 lbs
4
Sherry
Petersen
CrossFit: 4:30 PM
165 lbs
5
Eliana
Torres
CrossFit: 4:30 PM
155 lbs
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