• 05/25/2016


    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

    Weightlifting

    Split Jerk (Find 1RM)

    1RM from Rack or Blocks

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 8

    2 PS 135/95

    10 T2B

    4 PS

    10 T2B

    6 PS

    10 T2B

    8 PS

    10 T2B

    etc. etc.

    Competitors

    Granite Games qualifier 15.4 (AMRAP – Reps)

    13 Minute AMRAP

    10 Deadlifts (225/155)

    5 Ring Muscle-ups

    10 Deadlifts (255/175)

    5 Ring Muscle-ups

    10 Deadlifts (285/195)

    5 Ring Muscle-ups

    10 Deadlifts (315/215)

    5 Ring Muscle-ups

    10 Deadlifts (345/235)

    5 Ring Muscle-ups

    10 Deadlifts (375/255)

    MAX Ring Muscle-ups

    *SCALED

    10 Deadlifts (165/105)

    3 Pull-ups

    10 Deadlifts (185/125)

    6 Pull-ups

    10 Deadlifts (205/145)

    9 Pull-ups

    10 Deadlifts (225/165)

    12 Pull-ups

    10 Deadlifts (245/185)

    15 Pull-ups

    10 Deadlifts (265/205)

    MAX Pull-ups

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