• 05/17/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run / Row or Jump Rope before Burgener 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

    Snatch (Sets of 3’s)

    3 @ 60%

    3 @ 70%

    3 @ 80%

    3 @ 85%

    WOD

    Metcon (AMRAP – Reps)

    With a 10 min running clock

    Part A: 0:00-1:00

    AMRAP KBS 50/35

    Rest 1:00-2:00

    Part B: 2:00-3:00

    AMRAP Situps

    Rest 3:00-4:00

    Part C: 4:00-5:00

    AMRAP Dubs

    Rest 5:00-6:00

    Part D: 6:00-10:00

    AMRAP 6 TTB,

    6 Pushups

    Score is total reps combined keep 1 running total

    Auxiliary Training

    Optional

    Metcon (No Measure)

    3 Rds

    15 GHD’s

    10 Barbell Good mornings
    Not for time

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