• 10/16/2014


    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”

    Strength

    Snatch (1RM)

    WOD

    Lurong Paleo WOD #6 (AMRAP – Reps)

    8 Min AMRAP

    15 Snatches at 95/65

    15 Toes to Bar

    12 Snatches

    12 Toes to Bar

    9 Snatches

    9 Toes to Bar

    6 Snatches

    6 Toes to Bar

    3 Snatches

    3 Toes to Bar

    6 Snatches

    6 Toes to Bar

    9 Snatches

    9 Toes to Bar

    12 Snatches

    12 Toes to Bar

    15 Snatches

    15 Toes to Bar

    12 Snatches

    12 Toes to Bar

    …and so on

    Lvl 3 =95/65 & T2B

    Lvl 2 = 75/55 & Knees to 90

    Lvl 1 = 45/35 & Abmat Sit-Ups

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