• 05/18/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    For today you can choose to do
    Either the Weightlifting (Snatches) or the Backsquat for Strength & then the WOD.

    or

    You can choose to do weightlifting and backsquat and skip the WOD all together

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    Warm-up

    Run Row or Bike 1st

    Then Pass Thrus

    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

    2 Postition Snatch (Floor, Hang) (2 x 3 @ 70% of 1RM Snatch)

    2 Position Snatch

    Floor, Hang

    Snatch Pull (2 x 3 @ 100-110% of 1RM Snatch)

    Snatch (For %’s only do not record)

    OR

    Strength

    Back Squat (10-8-6-6-6)

    10 @ 60%

    8 @ 65%

    6 @ 70%

    6 @ 75%

    6 @ 80%

    WOD

    Regionals 2017 Event 2 (Time)

    21-15-9 reps for time of:

    Dumbbell snatches 50/35

    Ring dips

    We are scaling this from

    80# & 55# to 50/35

    Alternating DB Snatches

    Auxiliary Training

    Front Squat (8 x 10 @ 50%)

    E2MOM16 (8 rounds)

    10 Reps @ 50%

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