• 02/11/2016


    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    – Run 400 m or Row 500 m

    – Angled PVC Stretch

    – :60 Pass Thru’s

    – 10 Good Mornings

    – 10 Air Squats

    5 reps each w/ empty barbell:

    – High Hang Clean

    – Hang Clean

    – Clean

    Strength

    Back Squat (10RM)

    Find new 10 RM

    (5-10 lb. increase)

    – Subtract 5% 10 reps

    – Subtract 10% 10 reps

    Skill

    Clean technique

    WOD

    12.2(ish) (AMRAP – Reps)

    AMRAP 10 (12.2ish)

    – 30 Cleans (95/65)

    – 30 Cleans (135//95)

    – 30 Cleans (185/130)

    – AMRAP Cleans (225/155)

    * Score = total reps

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