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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 12th, 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):
5 (3/2)
WOD
Wednesday June 12th, 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)
Clean Grip Deadlift @31X1 - 15 minutes to build to 3RM at 100% RPE
**In Btw first 3 sets perform Sled Push @Grinder Weight x 50ft
Conditioning
C.: Metcon (Weight)
Every 3 minutes x 6 sets (18 minutes)
4 Renegade Row 50/35# per hand
8 Dumbbell Power Clean 50/35#
200m Sprint
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 12, 2019
Male Athletes
1
George
Dana
CrossFit: 4:30 PM
340 lbs
2
Helom
Santos
CrossFit: 6:30 PM
315 lbs
3
Ramon
Gomez
CrossFit: 5:15 AM
305 lbs
287 lb sled push
Female Athletes
1
Katie
Mrkáčková
CrossFit: 12:00 PM
245 lbs
2
Violeta
Saucedo
CrossFit: 5:15 AM
175 lbs
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