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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 June 5th, 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):
4 (2/2)
WOD
Wednesday June 5th, 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)
Three Sets:
Clean Grip Deadlift @31X1 x 3 reps ***70-80% RPE today**
Rest 15 seconds
Sled Push @Grinder Weight x 50ft
Rest 90 seconds
Conditioning
C.: Metcon (Distance)
Every 2 minutes x 8 sets (16 minutes)
3 Hang Power Cleans 185/125#
4 No Pushup Burpees
40 seconds Run @ Hard Effort
FBB
D.: Metcon (No Measure)
Supine Hamstring Ball Curl - Accumulate 50 reps
Banded Hamstring Stretch x 90s/leg
30s Straight leg
30s Across
30s Lateral
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 05, 2019
Male Athletes
1
Ryan
Quinn
CrossFit: 12:00 PM
355 lbs
2
Jonathan
David
CrossFit: 9:00 AM
0 lbs
95 lb deadlift.
Female Athletes
1
Jennifer
Kennedy
CrossFit: 4:30 PM
175 lbs
PR!
2
Jennifer
Kennedy
CrossFit: 6:15 AM
166 lbs
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