• 02/16/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts


    Bench Press (5 x 5 @ 80%)


    90 Day Re-Test (easier than Elizabench from 2 weeks ago)

    Elizabeth (Time)


    Clean, 135# / 95#

    Ring Dips

    Auxiliary Training

    Overhead Squat (ME set @ 60% of 1RM)

    Work up to a heavy single in 10 Minutes

    Then directly following

    1 ME set @ 60% of todays 1RM

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