• 01/25/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Skill Transfer / Snatch Warm Up (No Measure)

    Snatch Push Press

    OHS

    Pressing Snatch Balance 1″ per sec

    Heaving Snatch Balance

    Snatch Balance

    Weightlifting

    10:00 to set 1RM

    of Snatch Complex:

    – Power Snatch

    – Squat Snatch

    – OHS

    Metcon (Weight)

    E2MOM 10:00

    Every two minutes complete the following complex @ 90% of 1RM of Snatch Complex. Use same weight for all 5 rounds. Record weight used.

    Metcon

    Metcon (AMRAP – Reps)

    15.4…ish

    AMRAP 8

    3 Burpees

    3 Deadlifts 315/220

    6 Burpees

    3 Deadlifts

    9 Burpees

    3 Deadlifts

    12 Burpees

    3 Deadlifts

    15 Burpees

    3 Deadlifts

    Etc…

    Weightlifting

    Snatch Pull (5×2 Climbing Weight Record Heaviest Weight)

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