O’Hare CrossFit – CrossFit
Movement Prep
A: Power Snatch Prep (No Measure)
Behind Neck Snatch Grip Push Press x 3 reps
1/4 OHS w/ pause x 3 reps
Hip Power Snatch x 3 reps
Power Snatch from above the knee x 3 reps
Power Snatch from Ground 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)
Power Snatch x 15 minutes of Work
0 – 10 – Build to up to Heavy Triple at 80-85% RPE
10 – 15 – Heavy Triple x 2-3
Conditioning
C: Metcon (Time)
0:00 – 10:00
For Time:
21.15.9
Dumbbell Snatch alternating Arms
Burpees
10:00 – 20:00
21.15.9
Cals on Rower
**in btw Each Set Perform 30 second Sandbag Hold or Farmer Carry Hold**
Performance (RX): 70/50# DB
Decompression
90 90 Hip Stretch x 60s per position per leg @ 4s in 4s hold 7s Exhale Nasal Breath