• 05/18/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Auxiliary Training

    3 x 15ft

    Lateral banded monster walks

    Strength

    Deadlift (5-5-5-5-5 )

    Build to 5RM across

    5 sets

    WOD

    Logan P. (AMRAP 10 version) (AMRAP – Rounds and Reps)

    AMRAP 10

    1 Deadlift

    1 Squat Clean

    1 Front Squat

    1 Jerk

    RX+ 185/135

    Rx 155/115

    Scale A 135/95

    Scale B 115/75

    Competitors

    Extra Credit

    Granite Games 2015 Individual RX Event 2 (Time)

    Strict & Heavy

    15-12-9

    Deadlifts 295/195

    Strict HSPU

    10 min cap

    *add 1 second for every unfinished rep

    **Scale strict shoulder press @ 75% of 1RM should not be able to go unbroken.

    Kipping is scaling in this WOD

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