Thursday July 11th, 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

Power Snatch from Below Knee x 3 reps

Strength – Performance

B.: Metcon (Weight)

Snatch – 15 minutes to build to 80-85% RPE then hit 1 x 3-4 sets at that weight

Choose Complex that fits your needs best:

1. Speed – Hip Snatch + Snatch from mid Thigh + Snatch Balance (1+1+1)

2. Power – Power Snatch from above knee + Power Snatch from Below knee + OHS (1+1+1)

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Jumping Back Squat x 5 Explosive Reps

Rest 15 seconds

Ring Row @3030 x Max Reps at Tempo

Rest 15 seconds

Single Arm Dumbbell Overhead Carry x 50ft

Rest 60-90 seconds

Conditioning – Performance

C.: Metcon (Time)

For Time:

50/40 Cal Row Buy in

-immediately into-

Three Rounds for Time:

12 Hang Squat Snatch 75/55# **Scale up to 95/65# if can go UB**

12 Box Jump Over 24/20″

Conditioning – Fitness

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

15 Wall Ball

12 Box Jump Overs

9 Dumbbell Ground to Overhead

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