O’Hare CrossFit – CrossFit
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
Strength
B.: Power Snatch – PERFORMANCE (Weight)
Power Snatch x TnG reps x Every 2 minutes x 8 sets (16 minutes)
8.6.4.2.8.6.4.2 Wave Load
**Second 8.6.4.2 should be Heavier than First**
B.: Power Snatch – FITNESS (Weight)
Every minute on the minute x 16 minutes
Minute 1 – Hang Dumbbell Power Snatch x 6/side
Minute 2 – Side Plank x 20s/side
Minute 3 – Assault Bike Sprint x 30 seconds
Minute 4 – Rest
Conditioning
C.: “Joey” – PERFORMANCE (Time)
Five Rounds for Time:
5 Shoulder to Overhead 135/95#
10 Toes to Bar
20 Double Unders
**Scale Up Option to 155/110#**
C.: “Joey” – FITNESS (Time)
Five Rounds for Time:
8 Dumbbell Push Press
10 Toes to Bar
20 Double Unders
FBB
D.: Metcon (No Measure)
Weighted Plank on Elbows – Accumulate 2 minutes
Here’s Angelo with some tips on how to dominate the workout: