• 01/03/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper #2 Warm Up (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    15 x Pass Thrus

    15 x Jumping Jacks

    10 x Push Press

    10 x V-Ups

    5 x Burpees

    5 x Push-Ups

    Strength

    Push Press (10 x 2 @ 80%)

    WOD

    2017 (AMRAP – Rounds and Reps)

    AMRAP 17

    2 TGU (1 ea arm) 50/35

    0 Burpees*

    17 SDHP 115/75 **

    FP

    HPC

    *Rd one 0 burpees

    Rd two 2 burpees

    Rd three 3 burpees

    etc.

    **Rd one SDHP

    Rd two FP

    Rd three HPC

    Rd four SDHP

    Rd five FP

    Rd six HPC

    etc

    Auxiliary Training

    PC + PJ (% based on 1RM Jerk)

    3+3 @ 50%

    3+3 @ 60%

    2+2 @ 70%

    1+1 @ 75%

    1+1 @ 80%

    1+1 @ 80%

    1+1 @ 70%

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