• 05/02/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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


    1. Snatch Push Press

    2. Overhead Squat

    3. Pressing Snatch Balance 1″ / Sec

    4. Snatch Balance without a dip / Drop Snatch

    5. Snatch Balance with a dip

    6. Heaving Snatch Balance (Feet start in catch stance)


    Hang Snatch (Work up to 90% of 1RM)

    Work up to 90% of 1RM

    Hang Squat Snatch

    If you don’t have a max or a recent max, max out then drop to 90% for 3 more sets.

    Make sure to mark it as 1×1 if you max


    Metcon (Time)

    12 PC 165/115

    20 Alt weighted pistols*

    9 PC 185/125

    16 Alt weighted pistols

    6 PC 205/135

    12 Alt weighted pistols

    *You choose weight for pistols for RX. Scale to regular or assisted pistols

    Auxiliary Training

    Sumo Deadlift (3 x 5 ascending)

    Record heaviest set of 5

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