• 01/07/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    PVC Down and Back #2 (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Toe Touch

    OH Frog Jump / Frog Jump into OH Squat

    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

    Weightlifting

    From previous 5×3 Squat snatch session add 5#. :30-:40 seconds between each set. Each set should be 3 touch and go reps.

    Squat Snatch (5×3 Same Weight for all 5 sets)

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 10

    30 Thrusters 75/45

    30 Thrusters 105/70

    30 Thrusters 135/95

    30 Thrusters 165/120

    Weightlifting

    Part B:

    Snatch Pull (5×2 Climbing Weight, Record heaviest double)

    Snatch Balance (5×2 Climbing Weight, record heaviest double)

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