• 03/16/2017


    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)

    Skill

    EMOM 10

    ODD: 15 HSPU

    Even: 4 Ring MU*

    *If you have 4 UB Ring work on strict, If you don’t have a MU work on them with a coach or work on kipping practice. Could also scale to 6-8 Ring Rows and Dips

    WOD

    Start a group on Bikes, may need to use Rowers also in GH. Do not need to go in order jump on a bike as they get free

    Metcon (Time)

    6 RD’s

    10 SDHP 95/65

    10 Thruster 95/65

    10 Cal Bike or Row

    10 Box Jump 24/20

    Auxiliary Training

    quick work here, warm up to a decent 3 then 2 more sets of 3 moving up in weight ea set. Rest as needed between sets

    Front Squat (3 x 3 ascending)

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