CROSSFIT THURSDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 EMPTY BAR SNATCH GRIP HIGH PULLS

10 SOTTS PRESS

10 METER DUCK WALK

CONDITIONING:

SNATCH PRACTICE

Weightlifting

Snatch (5X5 A@ 50-60% OF 1 RM)

Metcon

Metcon (Time)

FOR TIME

10 KB SUMO DEADLIFT HIGH PULLS (55/35)

20 KNEES TO ELBOWS

30 HAND RELEASE PUSH UPS

400 METER ROW

50 JUMPING PULL UPS

50 KB SUMO DEADLIFT HIGH PULLS (55/35)

40 KNEES TO ELBOWS

30 HAND RELEASE PUSH UPS

20 CALORIES ON MACHINE

10 JUMPING PULL UPS

Categories: WOD

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