Wednesday

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

Performance

B. : Power Snatch x 15 minutes of Work

0 – 10 – Build to up to Heavy Double at 80% RPE

10 – 15 – Heavy Double x 1 x EMOM x 5

Fitness

B. : Four Sets

Dumbbell Snatch w/ pause in catch x 5 /arm

Rest 20 seconds

SLOW Mountain Climber x 10/side

Rest 20 seconds

Crawl x 10 Step Square

Rest 75-90 seconds

Conditioning

C. : “Nelly Ann” (Time)

For Time

10 —> 1 Heavy Power Clean 135/95# **Scale up Option to 165/110#**

1 —> 10 Box Jump w/ Step down 24/20″

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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