Wednesday, January 23rd 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. : Metcon (Weight)

Snatch + Snatch Balance + Overhead Squat (1+1+1) – 15 minutes of Work

Strength – Fitness

B. : Metcon (Weight)

Three Sets:

Push Press @2XX2 x 5 reps

Rest 15s

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

Rest 15s

Deadbug x 5/side

Rest 90 seconds

Conditioning – Performance

C. : “Spider Man” (Time)

Ten Rounds for Time:

5 Shoulder to Overhead 115/75# **Scale up Option 135/95#**

5 Toes to Bar

Conditioning – Fitness

C. : “Spider Man” (Time)

Ten Rounds for Time:

5 Dumbbell Push Press

5 Toes to Bar

Decompression

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