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 -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:
21.15.9
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