Wednesday January 30th 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

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

Decompression

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