Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 seconds per movement (2 rounds)
empty bar high pull from knees
empty bar front squats
empty bar high pull from knees
empty bar shrug under
conditioning:
3 rounds
5 med ball cleans
7 ring rows
9 med ball russian twists per side
Weightlifting
5/14 clean complex (10×1)
emom 10
1 power clean, 1 clean, 1 hang clean, 1 jerk
add weight from 5/14
Metcon
Metcon (3 Rounds for reps)
amrap 3
10 kb swings (55/35)
5 power snatches (95/65)
rest 1 minute
amrap 4
10 burpees over the bar
5 push presses (115/85)
rest 1 minute
amrap 5
600 meter run
ME thrusters (135/95)