• 04/26/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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

    Warm up to weight for Grace. We are doing the WOD Grace for our weightlifting

    Grace (Time)

    For Time:
    30 Clean and Jerks, 135# / 95#

    Rest 10 Min

    Choose A or B

    A: Clean Pull (4 x 3 @ 90% of 1RM Clean)

    B: Metcon (No Measure)

    EMOM 9

    Min 1 FW w/ 2 KB or DB AHAP

    Min 2 12 KBS

    Min 3 15 Cal Air Bike

    Auxiliary Training

    Mod Squatathon / Backsquat (3 Rounds for reps)

    Mod Squatathon

    Backsquat

    3 min AMRAP @ 40%

    5 min Rest

    2 min AMRAP @ 50%

    3 min Rest

    1 min AMRAP @ 60%

    *Record rep ea round

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