• 07/29/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Run 400 or 8 Laps around Rig

    Pass Thrus

    OH Squats

    then

    Coach Lead Burgener 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 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”

    Weightlifting

    Part A: Crew

    Snatch (1×3@65% 2×3@70% 2×3@75% 2×1@80% 2×1@85%)

    1×3@65%

    2×3@70%

    2×3@75%

    2×1@80%

    2×1@85%

    Weightlifting

    Part B: Individual

    Work up to a heavy complex of:

    3 x Cleans

    2 x Front Squats

    1 x Jerk

    WOD

    Pick your Poison

    WOD A or WOD B

    A: Metcon (Time)

    5 Rounds (10 Min Cap)

    10 x Thrusters 95/65

    20 x Box Jumps 24/20

    B: Metcon (Time)

    3 Rounds (10 Min Cap)

    10 x Thrusters 135/95

    20 x Box Jumps 30/24

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