• 05/05/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Outlaw Barbell Snatch Warm Up (No Measure)

    1 Round w/ PVC

    1 Round w/ Empty Barbell

    5 Jump Shrug

    5 High Pull

    5 Muscle Snatch

    3 OH Squat

    3 Drop Snatch (Snatch Balance)

    3 Sotts Press

    Weightlifting

    Snatch (For %’s only )

    Snatch Complex

    From Knee:

    2 Pulls

    1 Power Snatch

    2 Squat Snatch

    1 set @ ea. 5 sets total

    50%

    60%

    65%

    70%

    75%

    Do not record score for snatch since you are doing complex. Just use the Snatch listed for %’s only

    WOD

    HelFranKel (Time)

    400M Run
    21 x Kb Swings 50/35
    12 x Pull-Ups
    15 x Thrusters 95/65
    15 x Pull-Ups
    400M Run
    30 x Box Jumps 24/20
    30 x Wall Balls 20/14

    Auxiliary Training

    Snatch Balance (1-1-1-1-1)

    Work up to a heavy single for the day working on technique and speed under the bar

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