Tuesday May 7th, 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 -15 minutes to build to Heavy Complex or Technique Work

Strength – Fitness

B.: Metcon (Weight)

Every minute on the minute x 15 minutes

Minute 1 – Hang Dumbbell Power Snatch w/ pause in Catch x 4-5/side

Minute 2 – Sled Push @ Grinder Weight x 30 seconds

Minute 3 – Double Under Practice x 40 seconds

x 5 sets

Conditioning – Performance

C.: Metcon (Time)

For Time:


Hang Power Snatch 95/65#

Overhead Squat 95/65#

Box Jump over 24/20″

Conditioning – Fitness

C.: Metcon (Time)

Three Rounds for Time:

16 Hang Dumbbell Snatch alternating Arms

16/12 Cal Row

16 Box Jump Over

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