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Components
Four Sets
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
Workout
Tuesday 05.18.21 - O’Hare CrossFit
Class
(All)
CrossFit: 12:00 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Tuesday 05.18.21
PERFORMANCE/FITNESS
A: Deadlift Prep (No Measure)
Deadlift Prep
A1. Single Leg Hip Bridge @42X1 x 4/leg x 1
A2. Scap Pushup x 5 reps x 1 set
B1. Single Leg DB RDL x 5/leg x 1 set
B2. Pushup @2222 x 2-5 reps x 1 set
C. Empty Barbell Snatch Grip Deadlift @22X1 x 5 reps x 2 sets
B: 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
C: Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes
3 Hang Power Clean 135/95# **Scale up Option to 155/105#
3 Pushups
3 Box Jump w/ Step down 24/20"
6 Hang Power Clean 135/95# **Scale up Option to 155/105#
6 Pushups
6 Box Jump w/ Step down 24/20"
9 Hang Power Clean 135/95# **Scale up Option to 155/105#
9 Pushups
9 Box Jump w/ Step down 24/20"
12,12,12 etc…
Finisher
Pigeon Stretch (No Measure)
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, May 18, 2021
Male Clients
Female Clients
1
Rachel
Matthies
CrossFit: 12:00 PM
1 x 5 @ 155 lbs
Starting weight: 125# Ending weight: 155#
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