• 01/13/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    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”
    Run through quick with empty barbell

    Weightlifting

    Pause Power Snatch

    *2 second pause at takeoff (above knee)

    EMOM 12 x 3

    @ 50-60% of 1RM PS

    *1RM may be listed under Power Snatch or Snatch. Both are listed below for %’s only do not enter a score

    Power Snatch (For %’s only do not enter a score)

    Snatch (For %’s only do not enter a score)

    WOD

    CrossFit Games Open 14.3 (AMRAP – Reps)

    8-Minute AMRAP:

    10 Deadlifts, 135# / 95#

    15 Box Jumps, 24″ / 20″

    15 Deadlifts, 185# / 135#

    15 Box Jumps, 24″ / 20″

    20 Deadlifts, 225# / 155#

    15 Box Jumps, 24″ / 20″

    25 Deadlifts, 275# / 185#

    15 Box Jumps, 24″ / 20″

    30 Deadlifts, 315# / 205#

    15 Box Jumps, 24″ / 20″

    35 Deadlifts, 365# / 225#

    15 Box Jumps, 24″ / 20″

    Weightlifting

    Part B

    3 Position Snatch (Work up to a heavy single complex)

    High Hang

    Above Knee

    Below Knee

    *3 Position Complex without setting bar down

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