• 02/09/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    5 Minute easy aerobic move blood

    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

    Snatch Pull (4 x 3 )

    4 x 3 @ 90% of 1RM Snatch

    Snatch (Do not record)

    For %’s only

    WOD

    90 Day Re-Test

    Women’s RX 35#

    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups

    Auxiliary Training

    Clean (5 sets of 2 building)

    5 x 2 Building

    Record heaviest set

    These are Squat cleans

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