• 02/21/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper body activation / Snatch Warm Up (No Measure)

    3 min Row

    2 Rounds on the minute

    :35 sec HS Hold/ Wall walk hold

    :35 Ring Support hold or L-Sit

    :35 Plank

    :35 Wall Sit

    (:25 sec transitions between)

    Weightlifting

    Coach lead empty barbell snatch progressions (use as warm up for snatch)

    Hang Snatch

    EMOM x 3 min

    1 Rep @ 60%

    EMOM x 3 min

    1 Rep @ 70%

    EMOM x 6 min

    1 Rep @ 80-90% (depending on how your feeling)

    12 Minutes total

    Hang Snatch (Record 6 x 1 @ heaviest weight)

    WOD

    :20 / :40 Burpee, Thurster, C2B (AMRAP – Reps)

    :20 on / :40 rest

    x 4 Rounds (12 min total)

    Burpees

    Thrusters 75/55

    C2B

    Auxiliary Training

    Clean and Jerk (3-2-1)

    3 @ 80%

    2 @ 90%

    1 @ 95%

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