• 08/27/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PVC Down & Backs (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Toe Touch

    OH Frog Jump / Frog Jump into OH Squat

    *optional time permitting

    Sots press in Lower Band

    w/ PVC &/or Empty Barbell

    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: Individual

    A: Snatch

    1×3 @ 65%

    2×3 @ 70%

    2×3 @ 75%

    2×1 @ 80%

    2×1 @ 85%

    Weightlifting

    Part B: Crew

    B: Snatch Grip Deadlift (5×3 @ 70% of 1RM Conv Dead)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 6

    3 Hang Snatch 115/75

    6 OHS

    36 Dubs

    Rest 3

    AMRAP 6

    4 Hang Clean

    8 Push Press

    Run 100m

    *Add scores from both met cons together

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