• 04/27/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Cardio

    PVC pass thrus

    Oh squats

    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat

    Press

    Power Jerk

    Weightlifting

    Clean and Jerk (3+3’s)

    Do 1 set of 3 C&J’s at:

    60%

    70%

    80%

    85%

    Record last set

    Skill / Mobility

    Dorsiflexion banded heal distractions weighted w/ KB on knee.

    Pistol practice & scaling options

    WOD

    Metcon (Time)

    12 PC 165/115

    20 alt weighted pistols

    9 PC 185/125

    16 alt weighted pistols

    6 PC 205/ 135

    12 alt weighted pistols

    RX 35/25 KB or bumper

    Extra Credit

    After class extra credit, nicest day of the week for a run

    Johnny Man (Time)

    1 Mile Run

    10 reps per arm

    RX 40/30

    RX+ 50/35

    Turkish Getups

    KB Swings

    KB Cleans

    KB Clean & Press

    KB Snatch

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!
+