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
Snatch from Below Knee x 3 reps
Strength – Performance
B.: Snatch from above knee + Snatch from Below knee + OHS (1+1)
0 – 12 – Build to up to Comfy Single in Complex
12:00 – 15:00 – Comfy Single x 1 rep x Every 45 seconds x 4 sets
In Btw First 3 Sets of Snatch Build perform Russian Twist x 15-20/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 60 seconds
Rest 20 seconds
Plank on Hands x 20-40 seconds **Weighted if Possible**
Rest 75-90 seconds
Conditioning
C: Metcon (Calories)
0:00 – 12:00
Every minute on the minute x 10 minutes
7 Heavy Wall Ball
7 Burpees
Rest 2 minutes
12:00 – 17:00
Teams of 2 Break up as you see fit
Max Cals on AB **Out of Seat During Ride**
Decompression
D: 90 90 Hip Stretch (No Measure)
1-2 minutes per leg