• 12/27/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Quick cardio warm up

    Move blood

    JYD for Time (Time)

    5 x Around the world ea.

    5 x Over under ea.

    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

    Part A

    Hang Snatch (Find 5RM)

    Bar does not touch ground during 5 Reps

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    42-30-18

    Dubs

    21-15-9

    Deadlifts 135/95

    12-9-6

    Burpees

    *Deadlifts are meant to be light & fast

    1st rd 42-21-12

    2nd rd 30-15-9

    3rd rd 18-9-6

    Weightlifting

    Part B

    Snatch Pull

    3×1 @ 95%

    3×2 @ 100%

    3×2 @ 105%

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