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

Power Snatch (5×3)

Metcon

Metcon (Time)

for time

50 double unders

40 russian swings (70/55)

30 calories

20 push ups

10 jumping lunges

10 double unders

20 russian swings

30 calories

40 push ups

50 jumping lunges