Grace

4
Nov

Grace

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

30/20/30 (No Measure)

30 Air Squats w/ mini band

20 PVC Pass Thrus

30 OHS w/mini bands

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

Clean and Jerk (7 sets of 1 )

Work to a moderate/heavy set

Metcon

Metcon (Time)

Partner Grace

90 Reps for Time

Clean and Jerk
complete in teams of 3

1 bar per team

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