Wednesday October 9th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Snatch Prep (No Measure)

Behind Neck Snatch Grip Push Press x 3 reps

1/4 OHS w/ pause x 3 reps

Hip Power Snatch x 3 reps

Power Snatch from above the knee x 3 reps

Power Snatch from Below Knee x 3 reps

Strength – Performance

B.: Metcon (Weight)

Snatch x 15 minutes of Work

Minutes 0 – 11 – Build to Heavy Double at @80% RPE

Minutes 11- 15 – 80% x 1 x 4-5 sets

**Fast Singles are Okay**

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Single Leg Hip Bridge off Bench @42X1 x 4-6/leg

Rest 30 seconds

Single Arm Bottoms up Kettlebell Press + Carry x 6+20ft/arm

Rest 30 seconds

Side Plank Reach Through x 6-12 /side

Rest 60- 90 seconds

Conditioning – Performance

C.: Metcon (Time)

For Time:

21.15.9

Chest to Bar Pullup

Overhead Squat 115/75#

***Scale Options

Scale UP

Bar Muscle up 15/10/5

15 Bar MU = 90 seconds

10 Bar MU = 60 seconds

5 Bar MU = 30 seconds

OHS 135/95#

Scale Down

Pullup x 21.15.9

Jumping CTB Pullup x 21.15.9***

Conditioning – Fitness

C.: Metcon (Time)

For Time:

21.15.9

Chest to Bar Pullup

Goblet Squat

Russian Kettlebell Swing

Decompression

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