Tuesday October 1st, 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)

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

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