Tuesday August 27th, 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

1/4 OHS w/ pause x 3 reps

Hip Power Snatch x 3 reps

Power Snatch from above the knee x 3 reps

Power Snatch from Below Knee x 3 reps

Strength – Performance

B.: Metcon (Weight)

Power Snatch + Overhead Squat (3 TnG Reps + 3 OHS) – 12 minutes of Work

Build to 70-75% RPE in Complex, then hit 1 rep x 4 sets at that weight

Strength – Fitness

B.: Metcon (Weight)

Three Sets

Single arm Dumbbell Snatch x 5/arm

Rest 30 seconds

Single Arm Ring Row @1111 x 4-6/arm

Rest 30 seconds

Arch up Hold w/ PVC x 20- 30 seconds

Rest 60- 90 seconds

Conditioning – Performance

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes

3 Power Snatch 75/55#

3 Overhead Squat 75/55#

30 Double Unders

6 Power Snatch 75/55#

6 Overhead Squat 75/55#

30 Double Unders

9,9,30, 12,12,30 etc..

Conditioning – Fitness

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes

3 Dumbbell Snatch R Arm

3 Overhead Lunge Steps R Arm

3 Dumbbell Snatch L Arm

3 Overhead Lunge Steps L Arm

30 Double Unders

6 Dumbbell Snatch R Arm

6 Overhead Lunge Steps R Arm

6 Dumbbell Snatch L Arm

6 Overhead Lunge Steps L Arm

30 Double Unders

9,9,30, 12,12,30 etc..

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