• 01/05/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Mobility

    Hips

    Strength

    Back Squat (6 x 6 @ 70% + 10-20lbs)

    WOD

    CrossFit Games Open 14.3 (AMRAP – Reps)

    8-Minute AMRAP:

    10 Deadlifts, 135# / 95#

    15 Box Jumps, 24″ / 20″

    15 Deadlifts, 185# / 135#

    15 Box Jumps, 24″ / 20″

    20 Deadlifts, 225# / 155#

    15 Box Jumps, 24″ / 20″

    25 Deadlifts, 275# / 185#

    15 Box Jumps, 24″ / 20″

    30 Deadlifts, 315# / 205#

    15 Box Jumps, 24″ / 20″

    35 Deadlifts, 365# / 225#

    15 Box Jumps, 24″ / 20″

    Auxiliary Training

    Snatch

    3 @ 50%

    3 @ 60%

    2 @ 70%

    2 @ 80%

    C&J

    3+3 @ 50%

    3+3 @ 60%

    2+2 @ 70%

    2+2 @ 80%

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