Wednesday

O’Hare CrossFit – CrossFit

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Movement Prep

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

Strength – Fitness

B. : Four Sets

Hang Dumbbell Snatch w/ pause in catch x 6-8/arm

Rest 20 seconds

Double Under Practice x 60 seconds

Rest 20 seconds

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

Rest 75-90 seconds

Strength – Performance

B. : Hang Snatch + OHS (2+2) x 15 minutes of Work

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 Standing Side Bend x 10-12/side**

Conditioning – Fitness

C. : Metcon (Time)

0:00 – 12:00

4 Rounds for Time

20/15 Cal Assault Bike

20 Hang Single Arm Dumbbell Clean & Push Press (10R + 10L)

12:00 – 17:00

Teams of 2 –

5 Minute Max Cals on Assault Bike

C. : Metcon (Time)

0:00 – 12:00

4 Rounds for Time

20/15 Cal Assault Bike

20 Hang Single Arm Dumbbell Snatch (10R + 10L)

12:00 – 17:00

Teams of 2 –

5 Minute Max Cals on Assault Bike

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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