• 01/27/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Clean & Jerk (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

    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

    Strength

    ME: Clean and Jerk (1RM)

    WOD

    Macho Man (AMRAP – Reps)

    EMOM 10

    3 x Power Clean 145/105

    3 x Front Squat

    3 x Jerks

    *You are done when you can no longer complete all 9 reps in a minute. Score is total reps

    *After 10th minute if you are still going add 1 rep per movement EMOM until you can no longer complete within the minute.

    i.e 11th min = 4-4-4, 12th = 5-5-5 etc.

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+