• 05/09/2016


    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

    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

    Skill

    Work on foot position for Split Jerk

    SWOD

    Warm up to 75-85% of 1RM

    EMOM 12

    2 Squat Clean & Jerk

    WOD

    Granite Games 15.1 (AMRAP – Reps)

    QUALIFIER WORKOUT 15.1

    10 Minute AMRAP

    5 Hang Squat Cleans (155/105)

    7 Bar Facing Burpees

    Scaled: 115/75

    Competitors

    or Extra Credit

    The Triple (Time)

    3000m Row

    300 Dubs

    3 Mile Run

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