Thursday July 18th, 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 – 12 minutes to build to 70-75% RPE then hit 1 x 4 sets at that weight

Choose Complex that fits your needs best

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

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

Strength – Fitness

B.: Metcon (Weight)

Three 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

C.: Metcon (Calories)

Nasal Only

Choose 1

1 Mile Run

2k Row

10 minute Assault Bike for Cals

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