Monday March 11th, 2019

O’Hare CrossFit – CrossFit

 

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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:

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