• 11/29/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    3 Minutes of moving blood Row/Bike/Jump rope

    then

    4 Minutes of shoulder mobility (2 per side)

    Skill Transfer / Snatch Warm Up (No Measure)

    Snatch Push Press

    OHS

    Pressing Snatch Balance 1″ per sec

    Heaving Snatch Balance

    Snatch Balance
    Coach lead, coach determines the number of reps done together as class with PVC or empty barbell

    Weightlifting

    The Split Snatch: https://youtu.be/gtANNGErDSc

    The squat snatch is more efficient—there’s no doubt about that. But for some people, particularly those with flexibility, agility and balance issues, the split snatch might be a better option.

    If someone has trouble with an overhead squat, the split snatch might be a great option when it’s time to pull a bar overhead. Similarly, if an athlete can’t produce a vertical torso in a squat, the split snatch will create a much better receiving position.

    Split Snatch (1RM)

    Techinique work

    then work up to a Heavy single for the day

    WOD

    :20/:40 PU, HSPU, Row (AMRAP – Reps)

    :20 / :40 x 4 Rounds

    Pull-Ups

    Row Cals

    HSPU

    Coaches start athletes at different stations and go in order if there aren’t enough rowers

    Rotate between each exercise EMOM go though all 3 movements 4 times

    Auxiliary Training

    Hang Clean (2RM)

    Squat Cleans

    work up to a heavy double for the day

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