• 11/04/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    10 x Laps around Rig

    Banded Shoulder Distractions

    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

    These are Full/Squat Snatches

    Power Snatch for newer athletes or mobility restrictions

    A: Snatch (Find 1RM)

    Weightlifting

    B: Snatch Pull (95%,100%,105%)

    3×1 @ 95%

    3×2 @ 100%

    3×2 @ 105%

    WOD

    Metcon (AMRAP – Reps)

    Inverse Tabata

    :10 Work / :20 Rest

    x 8 Rounds

    Deadlifts 135/95

    KB Swings 50/35

    Mountain Climbers L&R =1

    *Move from 1 exercise to the next rotating through the 3 movements 8x’s

    12 MInutes total

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