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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
Sunday December 8th, 2019 - O’Hare CrossFit
Class
(All)
CrossFit: 10:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Sunday December 8th, 2019
Movement Prep
A: Metcon (No Measure)
Three Sets:
Lateral Raise x 10 reps + Max Effort Hold
Terminal Knee Extension x 15-20 reps
Double Kettlebell Front Rack Carry x 100ft
Strength
B: Metcon (Weight)
Every 3 minutes x 3 sets
DB Hang Power Clean x 6 reps
DB Push Press x 6 reps
DB Hang Squat Clean x 6 reps
DB Front Squat x 6 reps
Conditioning
C: Metcon (Time)
3 Sets
0:00 - 4:00
45/35 Cal AB **3 minutes or less of work***
4:00 - 8:00
750/600m Row **3 minutes or less of work***
8:00 - 10:00
Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, December 08, 2019
Male Athletes
Female Athletes
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