Thursday June 27th, 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 100% RPE

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Reverse Underhand Med Ball Toss x 4 reps

Rest 15 seconds

Stomach to Wall Handstand Hold x 20-40 seconds

Rest 15 seconds

Single Arm Farmer Carry x 50 ft

Rest 60-90 seconds

Conditioning – Performance

C.: Metcon (AMRAP – Reps)

Two sets for max reps of:

60 seconds of Hang Dumbbell Snatch Alternating Arms 70/50#

60 seconds Rest

60 seconds of Arms only Assault Bike

60 seconds Rest

60 seconds of Row for Calories

60 seconds Rest

Conditioning – Fitness

C.: Metcon (AMRAP – Reps)

Two sets for max reps of:

60 seconds of Hang Dumbbell Snatch Alternating Arms

60 seconds Rest

60 seconds of Arms only Assault Bike

60 seconds Rest

60 seconds of Row for Calories

60 seconds Rest

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