Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
PVC Shoulder Warm up, then
Grab barbells and complete:
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Power Snatch
6 – 1 1/4 Front Squat
Strength
1 1/4 Front Squat (Build to a 3RM)
Then, Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.
Metcon
James B (Time)
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar
RX+ 95/65