Friday July 5th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Snatch Prep (No Measure)

Behind Neck Snatch Grip Push Press x 3 reps

OHS w/ pause x 3 reps

Hip Snatch x 3 reps

Snatch from above the knee x 3 reps

Power Snatch from Below Knee x 3 reps

Strength – Performance

B.: Metcon (Weight)

Snatch – 15 minutes to build to 70-80% RPE then hit 1 x 4 sets at that weight

Choose Complex that fits your needs best

1. Speed – Hip Snatch + Snatch from mid Thigh + Snatch Balance (1+1+1)

2. Power – Power Snatch from above knee + Power Snatch from Below knee + OHS (1+1+1)

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Jumping Back Squat x 5 Explosive Reps

Rest 15 seconds

Ring Row @3030 x Max Reps at Tempo

Rest 15 seconds

Single Arm Dumbbell Overhead Carry x 50ft

Rest 60-90 seconds

Conditioning – Performance

C.: Metcon (Time)

Four Sets:

8 Hang Power Snatch @45-55% of Max

400m Shuttle Run (200m & back x 2)

Rest 60 seconds btw sets

Conditioning – Fitness

C.: Metcon (Time)

Four Sets

8 Hang Power Cleans

400m Shuttle Run (200m & back x 2)

Rest 60 seconds btw sets

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