Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 OVER AND BACKS
10 PVC SNATCH BALANCE
10 KYACKS PER SIDE
10 PVC OVERHEAD SQUATS
CONDITIONING:
DEATH BY DB SNATCH
1 PER SIDE, 2 PER SIDE, 3 PER SIDE, 4 PER SIDE, 5 PER SIDE
Weightlifting
5/18 snatch complex (7X1)
emom 7
1 power snatch, 1 hang snatch, 1 overhead squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 RIGHT DB CLEAN AND JERKS (50/35)
10 BURPEE BOX JUMP OVERS (24/20)
5 LEFT DB CLEAN AND JERKS (50/35)