Monday March 4th, 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 90 seconds x 8 sets (12 minutes)

Sets 1-2 x 8 reps

Sets 3-4 x 6 reps

Sets 5-6 x 4 reps

Sets 7-8 x 2 reps

B.: Power Snatch – FITNESS (Weight)

Every 90 seconds x 8 sets (12 minutes)

Even Sets – Hang Dumbbell Power Snatch x 5/side

Odd Sets – Assault Bike Sprint x 30 seconds

Metcon

C.: “Mario” (Time)

Five Rounds for Time:

10 Burpee Box Jump Over 24/20″

10 Dumbbell Snatch alternating Arms 50/35#

FBB

D.: Metcon (No Measure)

Weighted Plank on Elbows – Accumulate 2 minutes

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