CrossFit Tuesday

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

Overhead Squat (10×1)

60-70% of 1 rm with a hang power snatch

Metcon

Metcon (Time)

3 rft

500 meter row

25 air squats

15 toes to bar

Categories: WOD

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