• 01/11/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Back Squat (7 x 5 @ 75%)

    WOD

    CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

    Complete AMRAP in 7 minutes of:

    100/65 Thruster, 3 reps

    3 Chest to bar Pull-ups

    100/65 pound Thruster, 6 reps

    6 Chest to bar Pull-ups

    100/65 pound Thruster, 9 reps

    9 Chest to bar Pull-ups

    100/65 pound Thruster, 12 reps

    12 Chest to bar Pull-ups

    100/65 pound Thruster, 15 reps

    15 Chest to bar Pull-ups

    100/65 pound Thruster, 18 reps

    18 Chest to bar Pull-ups

    100/65 pound Thruster, 21 reps

    21 Chest to bar Pull-ups…

    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    Auxiliary Training

    3 Position Snatch (3 x 1)

    High Hang

    Above Knee

    Below Knee

    *3 Position Complex without setting bar down
    1 @ 60%

    1 @ 65%

    1 @ 70%

    1 @ 75%

    1 @ 80%

    1 @ 85%

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