Tuesday

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

Categories: WOD

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