Rusted Cage

20
May

Rusted Cage

CrossFit Tactical Strength – Olympic Weightlifting

Warm-up

Row 1K (No Measure)

Row 1000m
warm up pace

Mobility

Bicep/Tricep Openers (No Measure)

5 Reps of each movement

Curls/Hammer Curls

Raises/Hammer Raises

5 Reps of each movement

Tricep extensions palms up

Tricep extensions thumbs down

Pull overs palms up

pull overs thumbs down

Position/Skill

Metcon (No Measure)

Technique AMRAP in 10:

5 Snatch Grip Lift Offs 95/75

5 RDL

5 Power Snatch

5 Snatch Balance
Go at a pace you can work the crap out of some technique! Go as light as needed EVEN A PVC!

EMOM

EMOM x 15 Minutes

Snatch Pull (1)

Hang Snatch High-Pull (2)

Elbows high and outside

Tall Snatch (1)

Deadlift to hip-High Hang Squat Snatch (no dip if possible)

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