O’Hare CrossFit – CrossFit
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