• 01/13/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Burgener CFF (No Measure)

    Burgener Warm-up

    1. Down and “Up”

    2. Elbows High and Outside

    3. Muscle Snatch

    4. Snatch Lands at 2″, 4″, 6″

    5. Snatch Drops x 3

    6. Power Snatch

    SKILL TRANSFER EXERCISES:

    1. Snatch Push Press

    2. Overhead Squat

    3. Pressing Snatch Balance 1″ / Sec

    4. Snatch Balance without a dip

    5. Snatch Balance with a dip “Heaving”

    SWOD

    Metcon (Weight)

    EMOM 12

    Odd: Power Snatch + Snatch Balance

    Even: 3-Position Snatch

    (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)

    (RX =75%, Technique >75%)

    Keep it sharp, use a weight that you won’t get sloppy on form.

    WOD

    Metcon (AMRAP – Rounds and Reps)

    5 MIN AMRAP (95/65)

    Competitor Weights (135/95)

    10 x Floor Press

    5 x Floor Wipers L&R=1

    10 x Dubs
    * 95 & 65 is RX its meant to be light and fast, athletes shouldn’t be resting and shaking their arms out like on most Floor Press WODS. Compeitors can use 135/95 but it should still be fast with no resting between reps.

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