• 05/14/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Thunderstruck Warm Up (No Measure)

    Ring Warm Up (No Measure)

    3 Rounds:

    5 Ring Dips

    5 Ring Row

    10 Air Squats

    WOD

    Metcon (Time)

    Teams of 2-3

    35 Min Time Cap

    1 Partner working at a time except for run

    1RD

    1000m Run

    10 Strict MU or

    20 Kipping Ring or Bar or

    30 C2B or

    60 Ring Rows

    feet on 20″ box

    100 Situps

    2RD

    1000m Row

    30 Burpees over ERG

    3RD

    100 Dubs

    20 KB Snatch or Goblets

    30 KB Swings

    *add 1 second for each unfinished rep

    RX+ = Strict MU & 70/50

    RX = Kipping & 50/35

    Competitors

    After class extra credit

    2016 CrossFit Regionals Snatch Ladder(ish) (2 Rounds for time)

    10 Snatches 165/115

    8 Snatches 175/125

    6 Snatches 185/135

    4 Snatches 205/145

    2 Snatches 225/155

    11 min time cap

    Rest 5 & repeat

    Ea. unfinished rep add 1 second to 11 minutes

    Scaled Ladder

    10 Snatches 115/75

    8 Snatches 125/85

    6 Snatches 135/95

    4 Snatches 145/105

    2 Snatches 155/115

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