thursday crossfit

Fox River Strength and Conditioning – CrossFit

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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)

Categories: WOD

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