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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
Tuesday December 3rd, 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):
3 (2/1)
WOD
Tuesday December 3rd, 2019
Movement Prep
A: Bench Press Mov. Prep. (No Measure)
Two Sets
Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm
Plank on Elbows x 30 seconds
Band Pull Apart x 20 reps
Strength
B: Metcon (Weight)
Four Sets
Close Grip Bench Press @30X1 x 8-12 reps
Rest 45 seconds
Barbell Bent over Row @3030 x 8 reps
Rest 45 seconds
Conditioning
C: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 16 minutes:
500/400m Row
30 Unweighted Lunge Steps
15 Hang Dumbbell Power Clean
Decompression
Pigeon Stretch x 1-2 minutes per leg @ 4s in 4s hold 7s Exhale Nasal Breath
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 03, 2019
Male Athletes
1
Ramon
Gomez
CrossFit: 5:15 AM
135 lbs
95 lb row
2
Nolan
Southfield
CrossFit: 5:15 AM
135 lbs
Female Athletes
1
Daysi
Riglos
CrossFit: 12:00 PM
95 lbs
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