• 04/30/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Down & Backs x 6

    Pass Thru’s / Around the worlds

    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”

    SWOD

    Warm up to weight for EMOM

    EMOM 10

    Snatch Complex

    Hang Power Snatch

    Full Snatch

    Snatch Balance

    WOD

    Metcon (Time)

    3 Rounds

    3 x Muscle Ups Bar or Ring for RX

    15 x Deadlifts 185/135

    15 x Box Jumps 30/24

    50 x Dubs

    Scale

    3 x C2B + 3 Dips for MU’s

    25 x Dubs or 100x Singles

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