• 05/07/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    JYD for Time (Time)

    5 x Around the world ea.
    5 x Over under ea.

    Burgener Warm-up (No Measure)

    BURGENER WARM-UP:
    1. Down and “Finish”
    2. Elbows High and Outside
    3. Muscle Snatch
    4. Snatch Lands at 2″, 4″, 6″
    5. Snatch Drops

    SKILL TRANSFER EXERCISES:
    1. Snatch Push Press
    2. Overhead Squat
    3. Heaving Snatch Balance
    4. Snatch Balance without a dip
    5. Snatch Balance with a dip

    Skill

    Beginners — > Snatch Workshop

    1st Pull
    Takeoff
    2nd Pull
    Pockets

    SWOD

    Advanced –> Work up to 70% of 1RM
    This weight will be heavier than what you
    will be using in the WOD

    EMOM x 8min

    3 Position Power Snatch

    High Hang
    Take Off
    Floor

    WOD

    CrossFit Games Open 14.1 (AMRAP – Reps)

    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#
    Scale A = 65/45
    Scale B = 55/35

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