• 05/02/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    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 / Drop Snatch

    5. Snatch Balance with a dip

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

    Weightlifting

    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

    WOD

    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

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+