Tuesday April 30th, 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 2 minutes x 8 sets (16 minutes)

Sets 1 – 2 – (1+1+1) x 3 reps

Sets 4 – 5 – (1+1+1) x 2 reps

Sets 6 – 8 – (1+1+1) x 1 reps

Strength – Fitness

B.: Metcon (Weight)

Every minute on the minute x 15 minutes

Minute 1 – Hang Dumbbell Power Snatch w/ pause in Catch x 5-6/side

Minute 2 – Wall Climb w/ 2s pause at top x 3 reps

Minute 3 – Assault Bike Sprint x 20 seconds

Conditioning – Performance

C.: Metcon (Time)

For Time

21.15.9.15.21

Overhead Squat 95/65#

Cals on Row

Conditioning – Fitness

C.: Metcon (Time)

For Time

21.15.9.15.21

Dumbbell Front Squat

Cals on Row

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