Monday March 18th, 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 – Build to Heavy 5 TnG Rep in 14 minutes

B.: Power Snatch – FITNESS (Weight)

Every minute on the minute x 15 minutes

Minute 1 – Hang Dumbbell Power Snatch x 4/side

Minute 2 – Assault Bike Sprint x 30 seconds

Minute 3 – Rest

x 5 sets

Conditioning

C.: “Ken & Barbie” – PERFORMANCE (Time)

0:00 – 10:00

Three Rounds for time:

15 Power Snatch 75/55# **Scale up to 95/65#

15 Burpees over Barbell

10:00 – 20:00

Three Rounds for time:

20 Shoulder to Overhead 95/65#

500/400m Row

C.: “Ken & Barbie” – FITNESS (Time)

0:00 – 10:00

Three Rounds for time:

15 Dumbbell Snatch Alternating Arms

15 Burpees

10:00 – 20:00

Three Rounds for time:

20 Dumbbell Push Press

500/400m Row

FBB

D.: Metcon (No Measure)

Two – Three Sets:

Side Plank R Side x 30 seconds

Front Plank x 30 seconds

Side Plank L Side x 30 seconds

Rest 60 seconds btw sets

 

Here’s Angelo with some tips on how to dominate the workout:

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