• 01/12/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Oly Lifting Warm Up (No Measure)

    500m Row

    15 ea

    Wrist Circles

    Elbow Circles

    Arm Circles

    Thumb up/ Thumb Down

    Seal Arms

    Torso Rotation

    Extend back / Touch Floor

    Hip Circles

    Leg Swings

    Lateral Lunge

    Squatting ankle stretch

    Weightlifting

    Hang Sq SN + Sq SN (1RM)

    Hang Squat Snatch +

    Squat Snatch
    Work up to a heavy single

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 7

    3-6-9-12-15-18 etc

    OHS 95/65

    Bar facing burpees

    Auxiliary Training

    3 TNG PC + PJ

    3 Power cleans + 1 Jerk

    % based of 1RM Jerk

    1 @ 50%

    1 @ 60%

    1 @ 65%

    1 @ 70%

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