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
Performance
B. : Snatch + Snatch Balance + Overhead Squat
x Every 2 minutes x 8 sets (16 minutes)
Sets 1 – 2 x 2+2+2
Sets 3 – 5 x 1+1+2
Sets 6 – 8 x 1+1+1
Fitness
B. : Four 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. : “Double Dragon” (Time)
Teams of two, alternate Complete Rounds to Complete Five Sets Each of:
5 Overhead Squat
10 Kettlebell Swing 70/55#
30 Double Unders
**Overhead Squat – 5 Unbroken but Challenging Reps**
Conditioning – Fitness
C. : “Double Dragon” – Fitness (Time)
Teams of two, alternate Complete Rounds to Complete Five Sets Each of:
10 Goblet Squat
10 Kettlebell Swing 70/55#
30 Double Unders