• 08/28/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    JYD for Time (Time)

    5 x Around the world ea.
    5 x Over under ea.

    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”

    SWOD

    EMOM x 6

    3 x warm up sets to find weight
    you pick the weight but keep it sharp

    1 x 1st pull to take-off
    1 x High-Pull from take-off
    1 x Hang Power Snatch
    1 x Full Snatch (Squat snatch from floor)

    WOD

    100 Burpees + PS x 3 EMOM (Time)

    100 Burpees for time
    EMOM perform
    3 x Power Snatch 115/80
    This is meant to be a burpee workout.
    Snatches should be Touch n Go
    Don’t go to heavy and make this a Snatch workout!

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