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
Hang Power Snatch (Emom 10 with 1 overhead squat)
Metcon
Metcon (Time)
4 rounds for time
10 left arm db snatch (50/35)
5 strict pull ups
10 right arm db snatch
5 strict ring dips
10 left arm overhead squats
5 strict pull ups
10 right arm overhead squats
5 strict ring dips