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)
3 Position Snatch (Hip, Above knee, Below knee) (1+1+1) – 15 minutes of Work
Build Heavy Complex at 80-85% RPE then Hit 1 Rep x 3 Sets
Strength – Fitness
B.: Metcon (Weight)
Four Sets
Reverse Underhand Med Ball Toss x 3 reps
Rest 15 seconds
Plate Overhead Lunge x 20 steps
Rest 15 seconds
Single Arm Farmer Carry x 50 ft
Rest 60-90 seconds
Conditioning – Performance
C.: Metcon (Time)
0:00 – 10:00
Seven Rounds for time:
7 Overhead Squat 95/65# **Scale up Option 115-135/75-95#
7 Buprees
10:00 –
800m Time Trial
Conditioning – Fitness
C.: Metcon (Time)
0:00 – 10:00
Seven Rounds for time:
7 Heavy Wall Ball
7 Buprees
10:00 –
800m Time Trial