• 03/15/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Strength

    Practice for Festivus

    With a 20 Minute running clock

    0:00 – 4:00 warm up to 50% of your 1RM Clean

    4:00 – 10:00 6 Minutes to find 1RM Clean (Note Squat or Power in notes below)

    10:00 – 15:00 REST 5 Minutes & strip bar to 85%

    15:00 – 20:00 AMRAP 5 @ 85% for total reps

    *Testing NME (Nueromuscular Efficiency & your CP Battery to see how fast you recover

    Clean (1RM)

    WOD

    Rest 5 Minutes

    AMRAP 5 Clean @ 85% (AMRAP – Reps)

    AMRAP 5

    Clean @ 85% of 1RM

    Auxiliary Training

    Snatch (for %’s only do not record)

    30 Reps for time Snatch @ 75% (Time)

    Snatch

    30 Reps for time @ 75%

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