• 10/28/2014


    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 Pull (1-1-1-1-1-1-1-1)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 3:

    3 Power Snatch (135/95)

    20 DU

    Rest 3 minutes

    AMRAP 4:

    4 Power Snatch (115/80)

    20 DU

    Rest 4 minutes

    AMRAP 5:

    5 Power Snatch (95/65)

    20 DU

    *If you are not doing RX start with a weight you can snatch 3 times, then reduce the weight w/ each AMRAP

    * 2 to 1 singles for Dubs = 40 but when counting reps for score divide singles by 2

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