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
Clean and Jerk (5×3)
Metcon
Metcon (AMRAP – Reps)
3 rounds
1 minute hspu
1 minute p cleans (95/65)
1 minute box jumps (24/20)
1 minute burpees over the bar
1 minute rest