• 05/12/2015


    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 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

    w/ empty barbell

    Backward Pressure Snatch Deadlift

    3 Position Snatch

    1st, 2nd & 3rd Pull (Demo)

    Behind the neck split Jerk

    Split Snatch

    7-21’s

    Strength

    ME: Split Snatch (1RM)

    20 Minutes to find 1RM Split Snatch

    WOD

    Randy (Time)

    For Time:

    75 Power Snatches, 75#
    In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
    To learn more about Randy click here
    Regional Event #1

    Women’s RX 55#

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