• 3-23-2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Burgener Warm-up (No Measure)

    BURGENER WARM-UP:

    1. Down and “Finish”

    2. Elbows High and Outside

    3. Muscle Snatch

    4. Snatch Lands at 2″, 4″, 6″

    5. Snatch Drops

    SKILL TRANSFER EXERCISES:

    1. Snatch Push Press

    2. Overhead Squat

    3. Heaving Snatch Balance

    4. Snatch Balance without a dip

    5. Snatch Balance with a dip

    Weightlifting

    Squat Snatch (3-3-3-3-3)

    Work in pairs

    WOD

    Metcon (Time)

    Partner WOD

    For Time:

    4 rounds

    20 Power Snatch 95/65

    40 Back squats 95/65

    20 Pull-ups

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