Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Burgener Warm-up w. a PVC
1. Down and Finish
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
then
2 Rounds of:
5 Power Snatch – Empty Barbell
3 Strict Pull-ups
Metcon
Metcon (Time)
In teams of 3: ’”Fast-Fast-Slow”
For time:
4k Row/Bike/Ski
150 Power Snatch (95, 65)
75 Strict Pull-ups
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45) (Band Assisted Chin-ups)
L1: (55, 35 or Alt. DB Snatches) (Ring Rows)
30:00 Cap
Extra Credit
Dirty 30 (10x10x10 Rest 60s)
Tricep Ext. past Forehead
Rolling Tricep Extension
Neutral Grip Press