Tuesday September 24th, 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)

Power Snatch + Overhead Squat (3 TnG Reps + 3 OHS) – 15 minutes to build to Heavy Complex @ 100% RPE

Strength – Fitness

B.: Metcon (Weight)

Five 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 (Time)

For Time

0:00 – 10:00

21.15.9

Dumbbell Shoulder to Overhead 50/35# per hand

Row for Cals

10:00 – 20:00

21.15.9

Double Unders x 3 (63/45/27)

Row for Cals

**Females 15.12.9 on Cals**

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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