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
Warm-up
Warm-up (No Measure)
2 rounds
5 1 arm db snatch
10 supermans
10 knees to chest
5 1 arm db snatch
Weightlifting
Snatch (1 rm)
Metcon
Metcon (AMRAP – Reps)
emom 9
1st minute 200 meter run
2nd minute 16 alternating db cleans (35/25) (50/35)
3rd minute 20 wall balls (20/14)