• 06/22/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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


    Front Rack, Hips


    Find 1RM Clean note whether it was Squat or Power. Preferably squat clean

    Clean (Find 1RM)


    Metcon (Time)



    *in between ea set of double unders 2 x Squat Cleans @ 80% of 1RM from above. If you choose to do a power clean, do 2 power cleans then 2 front squats

    *If you do double unders and use 80% mark RX

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