• 01/04/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Clean & Jerk Warm Up (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    *Coach Lead position drills

    Top to bottom

    Bottom up

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Weightlifting

    3PC + 2SqCL +1J

    E2MOM x 12 (6 sets) building

    3 PC

    2 Squat Clean

    1 Jerk anyway

    Record heaviest successful complex

    WOD

    Climb the Ladder (Thruster/MU) (AMRAP – Reps)

    AMRAP 7

    1 Thruster

    1 Muscle Up Ring or Bar is RX

    2 Thrusters

    2 Muscle Ups

    3 Thrusters

    3 Muscle Ups

    etc

    RX+ 135/95

    RX 115/75

    Scale A 95/65

    Scale jumping ring or bar MU

    or Banded bar MU

    Scale B Feet elavated Ring Rows or as difficult of a ring row you can do

    Auxiliary Training

    3 @ 50%

    3 @ 60%

    2 @ 70%

    1 @ 75%

    1 @ 80%

    1 @ 80%

    1 @ 70%

    Power Snatch

    For % only do not record

    May have to look under “Snatch” if you don’t Squat Snatch & Record your PS there

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