Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches DB warm up
Then,
Coaches Push Jerk warm up + Technique
Strength
Push Jerk (6 x 3 @70-75% of 3/29, every 90s)
Metcon
Metcon (AMRAP – Rounds)
EMOM 16:
Minute 1: 8/5 Strict Pull-ups – RX+ 10/8
(alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)
Extra Credit
Banded Tricep Complex (Goal is all 150 with minimal rest)
50 Neutral Grip Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps