Crossfit thursday

Fox River Strength and Conditioning – CrossFit

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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

Categories: WOD

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