O’Hare CrossFit – CrossFit
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)
Snatch x 12 minutes of Work
Build to Double at 70-75% RPE, then hit 1 rep x 4 sets at that weight
Strength – Fitness
B.: Metcon (Weight)
Three Sets
Single Leg Hip Bridge off Bench @42X1 x 4-6/leg
Rest 30 seconds
Single Arm Bottoms up Kettlebell Press + Carry x 6+20ft/arm
Rest 30 seconds
Side Plank Reach Through x 6-12 /side
Rest 60- 90 seconds
Conditioning – Performance
C.: Metcon (Weight)
Five Sets (15 minutes)
0:00 – 1:30
5 TnG Snatch
1:30 – 3:00
18/12 Cal Assault Bike
Conditioning – Fitness
C.: Metcon (Weight)
Five Sets (15 minutes)
0:00 – 1:30
10 Dumbbell Snatch alternating arms
1:30 – 3:00
18/12 Cal Assault Bike
Decompression
D.: Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath