O’Hare CrossFit – CrossFit
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