• 02/13/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Weightlifting

    Behind The Neck Jerk (1RM)

    Behind the neck jerk from the rack. See 11/9/16. In two weeks we’ll be chasing this number from the front rack

    WOD

    Metcon (Time)

    21-18-15-12-9

    DB/KB Thruster 50/35 per hand

    Deadlift 225/155

    Auxiliary Training

    Snatch (3-2-1)

    3 @ 80%

    2 @ 90%

    1 @ 95%

    These are squat snatches

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