• 01/18/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper body activation / Snatch Warm Up (No Measure)

    3 min Row

    2 Rounds on the minute

    :35 sec HS Hold/ Wall walk hold

    :35 Ring Support hold (FLR)

    :35 Plank

    :35 Wall Sit

    (:25 sec transitions between)

    Skill

    Death by unbroken PU/T2B/C2B complex

    Unbroken complex of

    1 Pullup, 1 T2B, 1 C2B

    Min 1: 1 complex

    Min 2: 2 complexes

    Min 3: 3 complexes etc. etc.

    You are done when you can’t complete all the complexes unbroken or within the minute. Ea complex is worth 1 Rep. ie. if you failed the 4 complex in minute 4 your score would be 1+2+3+3=9

    Scale to jumping PU, K2E or knee raises & Jumping C2B or work on pullups and T2B as a skill during that time

    WOD

    EMOM 20 SN+BJ (AMRAP – Reps)

    EMOM 20

    Even-> :30 ME Snatches 135/95

    Odd-> :30 ME Box Jumps 30/24

    Score is Snatches + BJ’s

    Auxiliary Training

    Power Clean (Work up to a heavy 2)

    Work up to a heavy double for the day. Power no squat, no jerk

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