• 01/09/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    Deadlift (5 x 10 @ 60-70%)

    5 x 10 @ 60-70%

    1 min rest between sets

    WOD

    Metcon (3 Rounds for reps)

    3 rounds

    1 min rest btwn rounds

    1 Min max cal bike

    1 Min max Sq Cl + Jerk 95/65

    1 Min max 1arm KB snatch 50/35

    Rest 1

    Split class into 1/3rds & rotate, no rest btwn movements quick transitions

    Record total reps ea. round

    Auxiliary Training

    3 Position Clean + Jerk (3 + 1)

    3 position Clean + Jerk

    3 cleans + 1 Jerk

    High Hang

    Knees

    Floor

    Jerk
    1 @ 70%

    1 @ 75%

    1 @ 80%

    2 @ 85%

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