Wednesday December 4th, 2019

O’Hare CrossFit – CrossFit

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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

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