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)
Power Snatch + Overhead Squat (3 TnG Reps + 3 OHS) – 15 minutes of Work
Minutes 0 – 12 – Build to Max Complex @85-90% RPE
Minutes 12- 15 – 85-90% x 1 x 2-3 sets
Strength – Fitness
B.: Metcon (Weight)
Four Sets
Single arm Dumbbell Snatch x 5/arm
Rest 30 seconds
Single Arm Ring Row @1111 x 4-6/arm
Rest 30 seconds
Arch up Hold w/ PVC x 20- 30 seconds
Rest 60- 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible 10 minutes
10 Sit ups
20 Single Arm DB Push Press (10L + 10R) 50/35#
30 Double Unders
Decompression
D.: Metcon (No Measure)
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath