Ozzy or Black Sabbath? (if you don’t know you better do some research!)

7
Nov

Ozzy or Black Sabbath? (if you don’t know you better do some research!)

CrossFit Tactical Strength – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6:

15 Kettlebell Swing/Deadlift

10 Plache Push up

50′ bear crawl (slow and deliberate movement)

Mobility

KB Lat Stretch (No Measure)

Grip KB in both hands. place KB behind your head and let it stretch down your back with your elbows pointed up towards the sky.

Strength

Bench Press (9 x 3 )

40% + 25 % band tension

EMOM

EMOM Alternating x 10 Minutes

Odd: 10 Reps DB Z Press

Even: 15 reps high Pull

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP in 3:

5 Power Snatch 165/105

15 KB Swings 70/53
**Rest 3 Minutes Between Rounds

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