• 02/22/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    McGill WarmUp (No Measure)

    Neck–> Chin to Chest x 10

    Neck –> Side to Side x 10

    Shoulder Rolls x10

    Arm Circles –> Forward x10

    Backward x 10, Each Arm

    Hip Circles (Hula Hoops) x 10

    Knee Circles x 10

    Ankle Circles x 10 each ankle

    WOD

    Wicked Clean Complex

    1. Power Clean

    2. Hang Squat Clean

    3. Push Press

    4. Power Clean

    5. Hang Squat Clean

    6. Push Jerk

    7. Power Clean

    8. Hang Squat Clean

    9. Split Jerk

    Record Heaviest Set
    Set 1RM for this complex. Do not set bar down throughout the complex. Base goal weight on Push-Press 1RM, this is the weakest link in this particular complex.

    Cooldown

    Optional following WOD

    Rowling (AMRAP – Reps)

    10 Frames / Row as close to 100m

    as possible. If you get 100 exactly on 10th frame you get a 2nd Rowl to replace one of your previous frames

    Get 100 on your 2nd Rowl you get a final Rowl.

    We will score as folllows:

    1pt deducted for every meter

    over or under 100

    100m = 10pts for frame

    101 or 99 = 9

    102 or 98 = 8

    103 or 97 = 7

    104 or 96 = 6

    105 or 95 = 5

    106 or 94 = 4

    107 or 93 = 3

    108 or 92 = 2

    109 or 91 = 1

    110 or more, 90 or less you suck! lol
    Happy Birthday Renee!!

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