Wednesday February 6th 2019

O’Hare CrossFit – CrossFit

 

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Movement Prep

A. : Snatch Balance Prep (No Measure)

BN Push Press x 3 reps

Overhead Squat w/ pause x 3 reps

No foot Movement Snatch Balance x 3 reps

Snatch Balance x 3 reps

Strength – Performance

B. : Snatch + Snatch Balance + Overhead Squat (Weight)

– 18 minutes to Build to 1 Rep Max

Strength – Fitness

B. : Metcon (Weight)

Five Sets

Push Press @2XX2 x 3 reps

Rest 15s

Ring Row w/ 2222 x 4-6 reps **Horizontal as Possible**

Rest 15s

Deadbug x 5/side

Rest 90 seconds
**Build to Heavy Triple Today**

Conditioning – Performance

C. : “McMahon” (Time)

For Time:

21.15.9

Chest to Bar Pullup

Overhead Squat 115/75#
****Scale Options

1. Scale UP

1. Bar Muscle up 15/10/5

1. 15 Bar MU = 90 seconds

2. 10 Bar MU = 60 seconds

3. 5 Bar MU = 30 seconds

2. OHS 135/95#

2. Scale Down

1. Pullup x 21.15.9

2. Jumping CTB Pullup x 21.15.9***

Conditioning – Fitness

C. : “McMahon” – Fitness (Time)

For Time:

21.15.9

Chest to Bar Pullup

Goblet Squat

Russian Kettlebell Swing

Decompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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