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 of Work – Build to 100% of Complex No more than 2 misses allowed
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)
Five 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)
Four Rounds for time:
Barbell Complex x 1 rep @45-55% of Max Snatch
12 Box Jump over 24/20″
Barbell Complex =
4 Power Snatch + 4 Hang Power Snatch + 4 Overhead Squat
Conditioning – Fitness
C.: Metcon (Time)
Four Rounds for Time:
4/3 Wall Walk
12 Box Jump over
16 Dumbbell Snatch alternating arms