• 03/29/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat


    Power Jerk


    Warm up to approxiamatley 65% of 1RM Clean

    Clean (For %’s only use 65%)

    Metcon (Weight)

    16 Min E2MOM (8 Sets)


    Power Clean + Squat Clean+

    Push Jerk + Split Jerk


    Metcon (AMRAP – Reps)

    AMRAP 12

    11 Pull-Ups

    7 PS 75/55

    11 Pull-Ups

    7 PS 95/65

    11 Pull-Ups

    7 PS 115/75

    11 Pull-Ups

    ME PS @ 135/95

    Auxiliary Training

    Hang Sq SN + Sq SN (1RM of complex)

    Hang Squat Snatch +

    Squat Snatch

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