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. : 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