O’Hare CrossFit – CrossFit
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: