Thursday June 6th, 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 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

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