Thursday June 13th, 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)

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

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