Back to the Future III

16
Jun

Back to the Future III

CrossFit Tactical Strength – CrossFit

Warm-up

Row 1K (No Measure)

Row 1000m

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Muscle Clean and Press (EMOM x 12 Minutes)

EMOM x 12 Minutes

1 Muscle Clean + 2 Push Press
Work to heavy complex

Accessory

DB Rows (3×10)

Metcon

Metcon (Time)

For Time:

30 Muscle Clean and Press 135/95

Rest 3 Minutes

30 Clean and Jerk 135/95

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