CrossFit Tactical Strength – Olympic Weightlifting
Row/Bike/Ski 5 Minutes (No Measure)
Row 5 minutes
Hip Capsule Stretch (No Measure)
Band assisted hip capsule stretch
Ankle/Calf Opener (No Measure)
Taking a dumbbell, place the ball of a foot over the handle, attempt to wrap the opposite hand around the outside of the foot. Then adjust hips and angles as needed to find the tight corners.
Banded Shoulder Distraction (No Measure)
Banded Shoulder Distraction 2 mins each arm.
Overhead Squat (3x 6)
PVC + Bands from the front. increase to trainer/empty bar if you won’t kill yourself or drop the bars!
Pressing Snatch Balance (4 sets of 2 reps)
Snatch Balance (3-3-2-2-1-1)
Pause + Power Snatch (EMOM x 10 )
1 Pause Snatch
1 Power Snatch