Friday March 15th, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A.: Power Snatch Prep (No Measure)

Behind Neck Snatch Grip Push Press x 3 reps

1/4 OHS w/ pause x 3 reps

Hip Power Snatch x 3 reps

Power Snatch from above the knee x 3 reps

Power Snatch from Ground x 3 reps

Open Prep

B. : Muscle up Prep (No Measure)

Scap Pullup @3030 x 5 reps x 2 sets

Bar Kip Swing x 5 reps x 3 sets

Kipping Pullup. Bar Muscle Up. Jumping Pullup x 2-5 reps x 1-2 sets

Open Prep

C.: Metcon (No Measure)

5 PS,

5 burpees over barbell

5 PS

5 burpees over barbell

rest :90

1 round

3 bar MU

3 burpees over bar

3 bar MU

rest 5:00

10s AB Sprint

80s Easy

x 3 sets

Full Recover

Conditioning

D. : 19.4 (Time)

For Time:

3 Rounds

10 Snatch 95/65#

12 Bar Facing Burpees

Rest 3 minutes

3 Rounds

10 Bar Muscle ups

12 Bar Facing Burpees

12 minute Cap

Rx – 95/65# Bar Muscle ups – Jump Burpees

Scaled – 65/45# Chin over Bar Pullups – Step Burpees

Leave a Reply

Close Menu
×

Cart