Wednesday September 4th, 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)

Power Snatch + Overhead Squat (3 TnG Reps + 3 OHS) – 15 minutes of Work

Minutes 0 – 11 – Build to Max Complex @80% RPE

Minutes 11- 15 – 80% x 1 x 4 sets

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Single arm Dumbbell Snatch x 5/arm

Rest 30 seconds

Single Arm Ring Row @1111 x 4-6/arm

Rest 30 seconds

Arch up Hold w/ PVC x 20- 30 seconds

Rest 60- 90 seconds

Conditioning – Performance

C.: Metcon (Time)

“Amanda”

For Time

9.7.5

Ring Muscle Up

Squat Snatch 135/95#

Ring MU Modification

1 Kipping CTB, Kipping Pullup, or Pullup + 1 Pushup = 1 MU

Conditioning – Fitness

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes

15/12 Cal Assault Bike

12 Sit ups

9 Dumbbell Power Clean

Decompression

D.: Metcon (No Measure)

Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath

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