• 04/05/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Burgener Warm Up 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”

    Weightlifting

    Power Snatch (Find 1RM)

    15 Minutes to find 1RM

    Rest 5 Minutes

    Power Snatch 20 reps @ 80% (Time)

    Power Snatch 20 reps @ 80%

    WOD

    TGU Annie (Time)

    50-40-30-20-10

    Dubs

    Situps

    *1 TGU / Arm between each round

    70/50 RX+ 50/35 RX

    Weightlifting

    Part B:

    Behind The Neck Jerk (5’s)

    *Use Blocks if possible

    Behind the Neck Split Jerk

    5@50%

    5@60%

    5@65%

    5@70%

    5@75%

    % from 1RM Jerk

    record heaviest set

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