Case of the Mondays

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)

Extra Credit

Single Leg Glute Bridge (Collect 150 reps in sets of 15-20)

Categories: WOD

Previous Post:

«