O’Hare CrossFit – CrossFit
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