O’Hare CrossFit – CrossFit

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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: 3 Position Snatch (Hip + Above Knee + Below Knee) + OHS

0 – 10 – Build to up to Comfy Single in Complex

10 – 15 – Comfy Single x 1 x EMOM x 5

**In btw first 3 sets perform Legs Only Marching Deadbug x 5 Slow Reps per side**

Strength – Fitness

B: Four Sets

Dumbbell Snatch from above knee w/ pause in catch x 6-8/arm

Rest 20 seconds

Jump Rope Work / DU Practice x 45 seconds

Rest 20 seconds

Plank on Hands x 20-40 seconds **Weighted if Possible**

Rest 60 seconds


C: Metcon (No Measure)

Teams of Two, WRITE your own 12-15 minute Coach Approved Workout and Have Fun 🙂


D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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