• 06/17/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    400m Run

    PVC Pass Thrus

    Then

    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”

    WOD

    Snatch/ OH Squat Mile (Time)

    8 Rounds

    8 x Hang Snatches 95/65

    8 x OH Squat 95/65

    200m Run

    Strength

    w/ remaining time find 1RM Backsquat

    ME: Back Squat (1RM)

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