Consistent Lifting

27
May

Consistent Lifting

CrossFit Tactical Strength – Olympic Weightlifting

Warm-up

Row 1K (No Measure)

Row 1000m

Shoulder Opener (No Measure)

5 Reps of each:

Palms up Curls

Palm up raises

Thumbs up Curls

Thumbs up raises

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

Snatch Balance (4×4)

Pause for 5 Seconds in bottom position

EMOM

EMOM x 20 Alternating Minutes

Odd:

1 Snatch Grip Lift Off

1 Pause Snatch

Even:

7-9 Toes to Bar/Knee 2 Elbow/Leg Raises

** Must be a gymnastics movement hanging from the rig**

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