• 02/25/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach lead PVC Shoulder Stretch after JYD

    JYD for Time (Time)

    5 x Around the world ea.

    5 x Over under ea.

    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”

    Skill

    3 Position Snatch (Coach Lead 10 min)

    Warm up to workout weight (10 min)

    Metcon (No Measure)

    EMOM 15

    5 Rounds of:

    Min 1: 3 Position Full Snatch

    Min 2: 20 Situps (conditioning)

    Min 3: 20 Dubs (practice)

    *20 Dubs or longest unbroken set

    **Scaled practice for 30-45 Seconds
    **You pick the weight but keep it SHARP.

    Coaches may reduce weight if necessary

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