Monday

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

Extra Credit

Banded Leg Curl (5 Minutes max – Single leg, alternate)

Categories: WOD

Previous Post:

«

Next Post:

»