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
Power Snatch (e2mom for 20 minutes)
perform 1 power snatch, 1 hang power snatch, 1 overhead squat
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 4 (3 cycles with 1 minute rest between, start where you left off)
5 handstand push ups
10 alternating db snatch (50/35)
15 air squats