• 04/04/2017


    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)

    Weightlifting

    Warm up to 80% or less of 1RM Snatch

    Snatch (For %’s only)

    Metcon (Weight)

    E2MOM 14 (7 sets)

    3 x TNG Hang Squat Snatch

    @ 80% of 1RM Snatch

    WOD

    Metcon (Time)

    15-10-5

    Burpee Pull-Up

    Wall Walk

    Auxiliary Training

    Metcon (Weight)

    E2MOM 14 (7 sets)

    HPC+PC+PJ @ 85% of clean

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