• 04/20/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    5 min cardio & pass thrus 1st

    Skill Transfer / Snatch Warm Up (No Measure)

    Snatch Push Press

    OHS

    Pressing Snatch Balance 1″ per sec

    Heaving Snatch Balance

    Snatch Balance

    Weightlifting

    We are doing the benchmark girl Isabel for our weightligting

    Start with an empty barbell after the warm up and hit a few reps warming up to the weight you are going to use

    Isabel (Time)

    For Time: 30 Snatches, 135# / 95#

    Rest 10 Min

    WOD

    Choose either A or B after 10 minute rest

    A: Snatch Pull (4 x 3 @ 90%)

    4 x 3 @ 90% of 1RM Snatch

    B: Metcon (No Measure)

    EMOM 9

    Min 1: FLR or Plank

    Min 2: 8 Burpees

    Min 3: 15 Cal Row

    Auxiliary Training

    Metcon (Time)

    4 Rounds

    30 Cals AB

    20 DB Manmaker push ups*

    10 DB Bicep curls ea arm*

    *You pick the weight on the DB’s

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