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