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
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