The Rolling Stones

7
Jul

The Rolling Stones

CrossFit Tactical Strength – CrossFit

Warm-up

Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

Mobility

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.

Movement Prep

Banded Clamshells (No Measure)

50 each side

Banded Walk + Wide Squat (No Measure)

20 Steps right/Left

Wide step then squat

Inchworm (No Measure)

Begin Standing, bend at the waist touch the floor, walk hands out into a solid plank, inch by inch bring feet towards hands.

Strength

EMOM

Minutes 1-5: 3 Snatch Balance

Minutes 6-10: 3 Power Snatch

Minutes 11-15: 3 Snatch

Snatch Balance (EMOM x 5)

NO MISSES. Stay light enough the bar doesn’t bother your neck bringing it back down.

Power Snatch (EMOM x 5)

Snatch (EMOM x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:

50 2x DB Ground to Overhead

50 Cals Bike/Row
Divide work among partners as needed. One works the other rests.

**DB Ground to overhead = DB clean to shoulders and jerk OR Double DB snatch.

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