• 08/25/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run/ Row or Bike

    to move blood then grab a PVC & start with some pass thru’s

    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)

    Weightlifting

    3 Position Snatch (Find 1RM)

    High Hang

    Above Knee

    Below Knee

    *3 Position Complex without setting bar down

    WOD

    Nasty Girls (Time)

    3 Rounds for time of:
    50 Air Squats
    7 Muscle-ups
    10 Hang Power Cleans, 135# / 95#
    scale ring muscle ups to bar, jumping bar or 7 C2B plus 7 Dips (not making you do 2 to 1 today)

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