Crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

5 reps per movement with empty bar from the hang position

Shrugs

Elbows High and outside

Muscle clean

Power clean

Squat clean

Conditioning:

2 rounds

5 single arm db clean

5 single arm db front squat

5 single arm db push jerk

Weightlifting

Hang Clean (Emom 10)

Use same weight as squat clean and jerk from 8/14

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12 (135/95)

1 power clean

2 front squats

3 jerks

200 meter run