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 70-80% RPE then Hit 1 Rep x 5 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 seconds
Conditioning – Performance
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes
5 Strict Handstand Pushups
3 Hang Power Snatch 135/95#
1 Rope Climb
Rest 2 minutes
Row or Assault Bike
45 seconds @80-85%
15 seconds rest
x 5 sets
Conditioning – Fitness
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes
7 Russian Kettlebell Swing Heavy
5 Ring Rows
3 Strict Handstand Pushups
Rest 2 minutes
Row or Assault Bike
45 seconds @80-85%
15 seconds rest
x 5 sets