• 02/01/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Catalyst Oly Warm Up (No Measure)

    10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises).


    Wrist circles

    Elbow circles

    Seal swings

    Over & backs

    Freestyle bounce

    Arm circles – forward and backward

    Trunk rotations

    Hip circles

    Bow & bend

    Knee circles

    Leg swings

    Squatting ankle stretch

    Russian baby maker


    Clean (1RM)

    Note Squat or Power

    last test 10/12/16


    CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

    10-Minute AMRAP of:
    60 Bar-Facing Burpees
    30 Overhead Squats, 120# / 90#
    10 Muscle-Ups
    Scale Ring MU to Bar MU or jumping bar MU or 20 Ring rows (no dip) we did enough yesterday

    Auxiliary Training

    Snatch (EMOM 10 x 3)

    EMOM 10

    3 TNG Snatches @ 70%

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