• 06/12/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    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

    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

    Beginners –> Snatch workshop
    1st, 2nd, 3rd Pull

    Advanced
    5 minutes to find working weight
    65-75% of 1RM

    EMOM-10

    Even 0,2,4,6,8
    3 Position Snatch
    High Hang, Take off, Floor

    Odd 1,3,5,7,9
    1 x Squat Snatch
    2 x OH Squats

    WOD

    Metcon (AMRAP – Reps)

    4 Rds

    :30 on :30 off

    Hang Snatches 115/75
    Box Jumps 24/20
    Burpees

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