• 04/28/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    WOD

    Three Wise Men Tribute (3 Rounds for reps)

    “Jeremy”

    Complete as many rounds and reps as possible in 4 minutes of:

    5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

    10 Burpees Over the Barbell

    Rest 2 minutes, and then…

    “Ben”

    Complete as many rounds and reps as possible in 4 minutes of:

    10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

    20 Pull-Ups

    Rest 2 minutes, and then…

    “Beau”

    Complete as many rounds and reps as possible in 4 minutes of:

    15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

    30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
    To learn more about Three Wise Men Tribute click here

    Auxiliary Training

    Snatch + OHS

    OHS must be from the floor not the rack

    Overhead Squat (work up to a heavy double)

    Heavy double from the floor. 1 Snatch plus 2 OH Squats

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