• 02/02/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    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

    Strength

    Deadlift (3×5 Static Weight (add 10# from previous 3×5))

    45-60 second rest between sets.

    Auxiliary Training

    EMOM 10

    2 Bear COmplex

    – Clean

    – Front Squat

    – Push Press

    – Back Squat

    – Push Press

    Start with light weight and concentrate on form and speed of movement. Increase weight as needed. Use as warm up for WOD.

    Metcon

    Metcon (Time)

    For Time:

    30 Snatch 135/95

    10 Bar over Burpees

    30 C&J 135/95

    8 minute time cap

    Accessory

    Clean Pull (5×5 Climbing Weight)

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