O’Hare CrossFit – CrossFit
Movement Prep
A.: Snatch Prep (No Measure)
Behind Neck Snatch Grip Push Press x 3 reps
OHS w/ pause x 3 reps
Hip Snatch x 3 reps
Snatch from above the knee x 3 reps
Snatch from Below Knee x 3 reps
Strength – Performance
B.: Metcon (Weight)
Snatch x 15 minutes of Work
Minutes 0 – 12 – Build to Heavy Double at @85-90% RPE
Minutes 12 – 15 – 85-90% x 2 reps x 1-3 sets
**Fast Singles are Okay**
Strength – Fitness
B.: Metcon (Weight)
Four Sets
Single Leg Hip Bridge off Bench @42X1 x 4-6/leg
Rest 30 seconds
Single Arm Bottoms up Kettlebell Press + Carry x 6+20ft/arm
Rest 30 seconds
Side Plank Reach Through x 6-12 /side
Rest 60- 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes
4 Dumbbell Shoulder to Overhead 50/35#
8 Toes to Bar
Rest 2 minutes
Teams of 2 break up as you see fit
5 minutes Max Cals on Assault Bike
Decompression
D.: Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath