• 03/23/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    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

    Strength

    Bench Press (1RM)

    It’s been a while since we tested and need new %’s for the next cycle.

    We recently have a 2RM

    and Close Grip 3RM & 1RM.

    WOD

    Metcon (Time)

    4 RFT

    30 Situps

    20 KBS 50/35

    10 Box Jump overs 24/20

    Auxiliary Training

    W/ 9 min running clock

    Power Snatch

    Min 1: 11 reps @ 45%

    Min 2: Rest

    Min 3: 9 reps @ 55%

    Min 4: Rest

    Min 5: 7 reps @ 65%

    Min 6: Rest

    Min 7: 5 reps @ 75%

    Min 8: Rest

    Min 9: 3 reps @ 85%

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+