• 05/08/2017


    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

    Clean+ PJ + SJ (Complex 1+1+1)

    1 Clean +

    1 Push Jerk +

    1 Split Jerk
    2 @ 50%

    2 @ 60%

    1 @ 70%

    1 @ 75%

    Based of 1RM C&J

    Clean and Jerk (For %’s only do not record)

    WOD

    Metcon (Time)

    40 Situps

    30 BJ 24/20

    20 Floor Press 135/95

    10 Floor Wipers (L&R = 1)

    – Rest 3 min exactly

    10 Floor Wipers

    20 Floor Press

    30 BJ

    40 Situps

    Auxiliary Training

    SN + SN Bal + OHS (1+1+1)

    Snatch + Snatch Balance

    + Overhead Squat
    Complex

    2 @ 50%

    2 @ 60%

    1 @ 70%

    1 @ 75%

    of 1RM Snatch

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