• 09/17/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Run 400m

    then 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

    A: Snatch

    1×1 @ 60%

    1×1 @ 70%

    1×1 @ 80%

    1×1 @ 85%

    1×1 @ 90%

    1×1 @ 95%

    then 3 drop sets

    3×1 @ 80%

    B: Snatch Pull

    3×1 @ 95%

    3X2 @ 100%

    3X2 @ 105%

    WOD

    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#

    CrossFit Games Open 15.1A (Weight)

    6-Minutes to Establish:

    1-RM Clean and Jerk

    CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

    9-Minute AMRAP of:

    15 Hanging Knee Raises

    10 Deadlifts, 85# / 55#

    5 Ground to Overhead, 85# / 55#

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