• 09/22/2016


    CrossFit Flight Grand Haven1, CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Run, Row or bike

    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

    SN Hi Pull + PHPS + PHSN

    Find a heavy complex of:

    1 SN High Pull

    1 Pause hang PS (Knee)

    1 Pause hang squat snatch

    *3 Second pause at the Knee

    then:

    1 Dropset @ 90%

    WOD

    Bear Complex (6 rounds of Bear)

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press
    WODAPALOOZA 2016 qualifier event #1

    As many attempts as you want to find your 1RM of:

    6 rounds of Bear Complex without setting the bar down.

    Squat clean = PC + FS

    You can also Cluster

    Auxiliary Training

    8th Day Competitors

    Do this instead of above

    Aerobic repeats

    3 Min AD @ 70%-80%

    2 Min Rest

    x 5-6 sets

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