Wednesday December 18th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: 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 – Fitness

B: Metcon (Weight)

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

Strength – Performance

B: Metcon (Weight)

Snatch x 15 minutes of Work

0 – 10 – Build to up to Heavy Double at 80-85% RPE

10 – 15 – Heavy Double x 2-3

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes:

7 Hang Power Clean

7 No Pushup Burpee Box Jump over

Rest 3 minutes

Complete as many rounds and reps as possible in 3 minutes

No Pushup Burpee Box Jump over

(Performance RX: 135/95#)

Decompression

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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