• 06/06/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat

    Press

    Power Jerk

    Weightlifting

    Clean and Jerk (3.3.3)

    3 @ 50%

    3 @ 60%

    3 @ 70%

    Rest 2 min between sets

    use %’s from Jerk from Rack 2 weeks ago

    Record last set

    Split Jerk (For %’s only do not record)

    WOD

    0:00-6:00

    AMRAP 6

    1-Rep Max Snatch

    6:01-14:00

    AMRAP 8

    14:01-20:00

    1-Rep Max Snatch

    *Score for Snatch is average of 2 lifts

    Granite Games 15.2a (Weight)

    15.2A – Part 1 (0:00-6:00)

    6 Minute AMRAP

    1-Rep Max Snatch

    15.2A – Part 2 (14:01-20:00)

    6 Minute AMRAP

    1-Rep Max Snatch

    Score is average of 2 lifts

    Granite Games 15.2b (AMRAP – Reps)

    RX

    15.2B – (6:01-14:00)

    8 Minute AMRAP

    30 Double Unders

    15 Chest-to-Bar Pull-ups

    30 Double Unders

    15 Toes-to-Bar

    Scaled

    15.2B – (6:01-14:00)

    8 Minute AMRAP

    30 Double Unders

    15 Hanging Knee Raises

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+