• 06/13/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper / Lower Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Mobility

    Super Frog

    https://youtu.be/vA2DWnAMWdo

    Strength

    Back Squat (10×3 @ 85%)

    10×3 @ 85%

    WOD

    5 & 15 (AMRAP – Reps)

    AMRAP 5 Minutes

    5 Push Press

    15 Box Jumps (20″)

    (115/75/75/45)(Int Male/Int Female/Novice Male/Novice Female)

    Rest 1 Minute

    Max Double Unders in 1 minute

    (Int Male/Int Female)

    Max Single Unders in 1 minute

    (Nov Male/Nov Female)

    Extra Credit

    Granite Games Qualifier 16.1 RX (AMRAP – Reps)

    AsRx

    (Men/Women)

    15 minutes:

    10 squat clean & jerks

    (135/85lbs)

    15 burpees over bar

    8 squat clean & jerks

    (185/115lbs)

    15 burpees over bar

    6 squat clean & jerks

    (225/145lbs)

    15 burpees over bar

    4 squat clean & jerks

    (275/175lbs)

    15 burpees over bar

    2 squat clean & jerks

    (305/200lbs)

    15 burpees over bar

    MAX squat clean & jerks

    (315/205lbs)

    Granite Games Qualifier 16.1 Masters 50-54 (AMRAP – Reps)

    Masters 50-54

    (Men/Women)

    15 minutes:

    10 squat clean & jerks

    (115/75lbs)

    15 burpees over bar

    8 squat clean & jerks

    (145/100lbs)

    15 burpees over bar

    6 squat clean & jerks

    (175/125lbs)

    15 burpees over bar

    4 squat clean & jerks

    (205/145lbs)

    15 burpees over bar

    2 squat clean & jerks

    (225/155lbs)

    15 burpees over bar

    MAX squat clean & jerks

    (235/160lbs)

    Granite Games Qualifier 16.1 Scaled (AMRAP – Reps)

    Scaled

    (Men/Women)

    15 minutes:

    10 squat clean & jerks

    (95/55lbs)

    15 burpees over bar

    8 squat clean & jerks

    (115/75lbs)

    15 burpees over bar

    6 squat clean & jerks

    (135/95lbs)

    15 burpees over bar

    4 squat clean & jerks

    (155/115lbs)

    15 burpees over bar

    2 squat clean & jerks

    (175/125lbs)

    15 burpees over bar

    MAX squat clean & jerks

    (185/130lbs)

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