• 07/28/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Quick Run or Row

    Pass Thrus

    then: Burgener

    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

    Complex every :90

    of 1 Snatch + 1 OH Squat for 8 sets

    up to 80% of 1RM

    Snatch (For %’s only )

    Do not enter results use for %’s to calculate 80%

    WOD

    Metcon (Time)

    10-8-6-4-2

    OH Squat 135/95

    Lateral Hops over barbell

    –Rest 2min–

    10-8-6-4-2

    Push-Ups*

    Situps

    *scaled = elevated Push ups

    vs Knees

    https://youtu.be/jjDA0D-T6IU

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