• 02/06/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Coach Call Out Warm Up (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Strength

    Sumo Deadlift (5RM)

    Work up to a 5RM TNG max in 10 minutes

    then:

    EMOM 5

    2 reps @ same weight

    *2 weeks ago we tested conventional 5RM, Sumo this week

    WOD

    :20 /:40 WB KBS SU (AMRAP – Reps)

    4 Rounds (12 min)

    :20 on / :40 rest

    WB 20/14 @ 10’/9′

    KBS 70/50

    Situps

    Auxiliary Training

    Front Squat (E2MOM12 6 sets @ 75%)

    5 Reps @ 75% of 1RM

    Every 2 minutes on the minute

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