• 01/24/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    5 minutes cardio & joint warm up

    Outlaw Barbell Snatch Warm Up (No Measure)

    1 Round w/ PVC

    1 Round w/ Empty Barbell

    5 Jump Shrug

    5 High Pull

    5 Muscle Snatch

    3 OH Squat

    3 Drop Snatch (Snatch Balance)

    3 Sotts Press

    Weightlifting

    Hang Power Snatch (2RM)

    Work up to a heavy double power snatch (no squat)

    Then:

    3 x 2 @ same weight

    WOD

    CrossFit Games Open 15.3 (AMRAP – Reps)

    14-Minute AMRAP of:

    7 Muscle-ups

    50 Wall-Ball Shots, 20# / 14#

    100 Double-Unders

    CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

    14-Minute AMRAP:

    50 Wall-Ball Shots, 20# / 10#

    200 Single-Unders

    *9 Foot Target*

    CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

    14-Minute AMRAP of:

    100 Double-Unders

    50 Wall-Ball Shots, 20# / 10#

    7 Muscle-ups

    *9 Foot Target*

    Auxiliary Training

    Hang Clean + Sq Clean + Jerk

    18 min E2MOM (9 rounds) building

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