Monday October 14th, 2019

O’Hare CrossFit – CrossFit

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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

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