Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
5 med ball cleans
5 empty bar clean pulls
30 second banded hamstring stretch per side
conditioning:
GHD sit up technique
Clean technique
Weightlifting
1 power clean, 2 hang cleans,1 jerk (5×1)
perform 5 rounds of 1 power clean, 2 hang cleans and 1 jerk
work up to your heaviest set for the complex and perfrom all 5 rounds at the same weight
Metcon
Metcon (Time)
5 rounds for time
250 meters
50 air squats