Tuesday April 23rd, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Hang Snatch Prep (No Measure)

Behind Neck Snatch Grip Push Press x 3 reps

OHS w/ pause x 3-5 reps

Hip Snatch x 3-5 reps

Snatch from above the knee x 3-5 reps

Strength – Performance

B.: Metcon (Weight)

Hip Snatch + Snatch from above knee + OHS x Every 90 seconds x 8 sets (12 minutes)

Sets 1 – 3 – (1+1+1) x 3 reps

Sets 4 – 6 – (1+1+1) x 2 reps

Sets 7 – 8 – (1+1+1) x 1 reps

Strength – Fitness

B.: Metcon (Weight)

Every 90 seconds x 8 Sets (12 minutes)

Even – Hang Dumbbell Power Snatch w/ pause in Catch x 6-8/side

Odd – 30 seconds SLOW Mountain Climber + 30 seconds Plank on Elbows

Conditioning

C.: “Team Nate” (AMRAP – Rounds and Reps)

Teams of two, alternate to complete as many rounds and reps in 20 minutes of:

2 Bar or Ring Muscle ups

4 Kipping Handstand Pushups

6 Kettlebell Swing 70/55#

Scaling

Muscle up

Option #1 – Chest to Bar Pullups or Kipping Pullup x 3

Option #2 – Strict Pullup x 3

Handstand Pushup

Option #1 – Strict HSPU x 4

Option #2 – Perfect Form Pushup x 4

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