• 10/20/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    5 Minutes total bike or row + pass thrus w/ PVC

    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

    Snatch (1RM)

    WOD

    :90 / :90 x3 Max Squat Cleans (3 Rounds for reps)

    Max Reps every :90

    :90 on :90 rest

    Squat cleans 155/105

    x3

    0-1:30 Round 1

    1:30-3:00 Rest

    3:00-4:30 Round 2

    4:30-6:00 Rest

    6:00-7:30 Round 3

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