Who is your Favorite Batman

22
Aug

Who is your Favorite Batman

CrossFit Tactical Strength – CrossFit

Warm-up

30/20/30 (No Measure)

30 Air Squats w/ mini band

20 PVC Pass Thrus

30 OHS w/mini bands

Mobility

Ankle/Wrist (No Measure)

Ankle/Wrist Distraction

Movement Prep

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

EMOM

Power Snatch (Every :90 Seconds for 10 Rounds)

Power Snatch 1/3 Depth

Power Snatch 2/3 Depth

Power Snatch 1/3 Depth

**No heavier than 70% of 1RM Snatch

Metcon

Metcon (Time)

For Time:

30 Snatches 115/90

50 Pullups

Rest 2 Minutes

50 Pullups

30 Snatches

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