Tuesday October 22nd, 2019

O’Hare CrossFit – CrossFit

View Public Whiteboard

Movement Prep

A.: Snatch Prep (No Measure)

Behind Neck Snatch Grip Push Press x 3 reps

OHS w/ pause x 3 reps

Hip Snatch x 3 reps

Snatch from above the knee x 3 reps

Snatch from Below Knee x 3 reps

Strength – Performance

B.: Metcon (Weight)

Snatch x 15 minutes to build to Heavy Double at 100% RPE

**Fast Singles**

Strength – Fitness

B.: Metcon (Weight)

Four 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

C.: Metcon (AMRAP – Reps)

Every minute on the minute x 18 minutes

Minute 1 – 15/12 Cal Assault Bike ***45-50s Max Work**

Minute 2 – 20s Max Dumbbell Snatch R arm 50/35# + 20s Max Dumbbell Snatch L arm + 20s Max Box Jump over 24/20″

Minute 3 – Rest

x 6 sets

Decompression

D.: Metcon (No Measure)

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

Leave a Reply

Close Menu
×

Cart