• 10/08/2015


    CROSSFIT FLIGHT – CrossFit

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    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

    EMOM Min 1-10

    Climbing each set to 90-100%

    1 x Full Snatch

    E2MOM Min 11-20

    1 x Full Snatch

    A: Snatch

    Weightlifting

    Part B

    B: Zots Press

    Work up to a heavy single

    WOD

    CrossFit Games Open 15.3 (AMRAP – Reps)

    14-Minute AMRAP of:

    7 Muscle-ups

    50 Wall-Ball Shots, 20# / 14#

    100 Double-Unders

    CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

    14-Minute AMRAP:

    50 Wall-Ball Shots, 20# / 10#

    200 Single-Unders

    *9 Foot Target*

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