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

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

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