Fox River Strength and Conditioning – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Power Snatch (Emom 10)
Perform 1 power snatch and 1 hang snatch
Metcon
Metcon (Time)
21 thrusters (95/65)
21 burpees over the bar
200 m run
15 squat cleans (95/65)
15 burpees to a target
300 m run
9 overhead squats (95/65)
9 burpee pull ups
400 m run