Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
With and Empty Bar
Barbell Warm-up #1
2 Rounds of:
3 Snatch Grip Deadlift
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Power Snatch
3 OHS
Then,
Barbell WU #2
2 Rounds of:
3 Muscle Cleans
3 Front Squats
3 Push Press
Strength
Metcon (AMRAP – Rounds)
EMOM 12:
ODD Minutes: OLY Goat x 30-40s of Practice
EVEN Minutes: Gymnastics Goat x 30-40s of Practice
Goat = Your weakness, what your are not good at.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Alt. DB Snatches (50, 35)
400 Meter Run, weather permitting, or 250 Meter Shuttle Run
Extra Credit
Metcon (AMRAP – Reps)
Front Rack Carry: AMRAP 5 of max 100 Ft. Trips, AHAP.