Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Grab a Med Ball and PVC, then
Coaches Warm up, then
Burgener Warm-up
1. Down and Finish
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Strength
Front Box Squat (Build to a 1 Rep Max)
***Have spotters in place!!
Metcon
Snatch Balls (AMRAP – Rounds and Reps)
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)