Friday October 11th, 2918

O’Hare CrossFit – CrossFit

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A.: Warm-up (No Measure)

Workout Activation x 2 sets

Turkish Get up x 2/side

Single Leg Romanian Deadlift x 5/leg

Single Leg Rope Skip x 15-20/leg

B. : Warm-up (No Measure)

Power Snatch Prep

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

C. : Warm-up (No Measure)

Pacing Prep x 2 Sets

3 Ground to Overhead

5 Burpees over Bar

3 Ground to Overhead

5 Burpees over Bar

rest 60 seconds btw sets

D.: CrossFit Open 20.1 (Time)

Ten Rounds for Time

8 Ground to Overhead

10 Bar Facing Burpees

15 Minute Time Cap

Rx’d 95/65#

Scaled 65/45#

Performance – Snatch or C&J

Fitness – Clean & Jerk

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