• 04/10/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Clean & Jerk Warm Up (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    *Coach Lead position drills

    Top to bottom

    Bottom up

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Weightlifting

    Clean and Jerk (Record 90% from last 2 sets)

    Min 1 : 1 @ 60%

    Min 2 : 1 @ 65%

    Min 3 : 1 @ 70%

    Min 4 : 1 @ 75%

    Min 5 : 1 @ 80%

    Min 6 : 1 @ 85%

    Min 7 : 1 @ 90%

    Min 8 : 1 @ 90%

    WOD

    Metcon (Time)

    30 PS 75/65

    30 KBS AHAP

    30 Cals Bike *use rower if no bikes available

    Start part of the class on all the bikes, then have athletes who finish PS 1st use the bikes.

    Auxiliary Training

    Snatch (Record 90% from last 2 sets)

    Min 1 : 1 @ 60%

    Min 2 : 1 @ 65%

    Min 3 : 1 @ 70%

    Min 4 : 1 @ 75%

    Min 5 : 1 @ 80%

    Min 6 : 1 @ 85%

    Min 7 : 1 @ 90%

    Min 8 : 1 @ 90%

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!
+