• 01/16/2017


    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

    Clean and Jerk (11-9-7-5-3)

    With a 9 min running clock:

    Min 1: 11 Reps @ 45%

    Min 2: Rest

    Min 3: 9 Reps @ 55%

    Min 4: Rest

    Min 5: 7 Reps @ 65%

    Min 6: Rest

    Min 7: 5 Reps @ 75%

    Min 8: Rest

    Min 9: 3 Reps @ 85%

    Record the weight for the last 3 reps @ 85%

    WOD

    Annie (Time)

    50-40-30-20-10
    Double-unders
    Sit-ups

    Auxiliary Training

    Snatch (EMOM 10)

    EMOM 10

    3 TNG Squat Snatches @ 70%

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