• 05/17/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Upper/Lower Warm Up LVB (No Measure)

    5 min Airbike

    Dynamic Stretches

    *Iron Cross, Scorpions, Leg Swings, Arm Circles, pass thrus…

    2 Rounds w/ Empty Bar

    5 RDL

    5 Bent over Row

    5 Push Press

    5 Good Morning

    3 Hang Clean

    3 Thrusters

    *Iron Cross https://youtu.be/q5mliNOm8Nc


    Macho Man (AMRAP – Reps)

    EMOM 10

    3 x Power Clean 145/105

    3 x Front Squat

    3 x Jerks

    *You are done when you can no longer complete all 9 reps in a minute. Score is total reps

    *After 10th minute if you are still going add 1 rep per movement EMOM until you can no longer complete within the minute.

    i.e 11th min = 4-4-4, 12th = 5-5-5 etc.

    Auxiliary Training

    Metcon (2 Rounds for weight)

    EMOM 12

    Odd: 1 Heavy Sq Cl

    Even: 1 Heavy Jerk from Rack
    Set to record 2 Rounds for weight, Put Sq Cl for 1st measure and Jerk for 2nd

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