• 06/14/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Run 400m

    Pass Thrus

    Then

    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)

    Skill

    Coach Lead w/ empty barbell

    Work from top to bottom on positions

    1.) Power

    2.) Take-off / Hang

    3.) Floor

    SWOD

    Beginners–> Squat Snatch Technique emphasis on 3rd pull under the bar

    Advanced–>

    E2MOM 12 (6 sets total)

    Warm up to 65-75% of 1RM

    Every 2 minutes on the minute complete 3 position Full Snatch

    High Hang

    Mid Thigh

    Floor

    *You can rest & reset between ea position

    Snatch (6 sets of 3 E2MOM)

    Record weight for the 6 sets of 3 reps

    WOD

    Metcon (Time)

    15 Floor Press 155/115

    12 HSPU

    12 Power Clean 135/95

    9 HSPU

    9 Power snatch 95/65

    6 HSPU

    Extra Credit

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+