O’Hare CrossFit – CrossFit
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