• 06/30/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    5 Minuts shoulder mobility and light bike, row or run before the barbell warm up

    Outlaw Barbell Snatch Warm Up (No Measure)

    1 Round w/ PVC

    1 Round w/ Empty Barbell

    5 Jump Shrug

    5 High Pull

    5 Muscle Snatch

    3 OH Squat

    3 Drop Snatch (Snatch Balance)

    3 Sotts Press

    Skill

    w/ empty barbell

    Setup, weight distribution in feet, technique from positions

    Weightlifting

    Snatch Complex (Find 1RM Complex)

    20 min. to find

    1 Squat Snatch

    1 Hang Squat Snatch

    1 OHS

    1 Hang Squat Snatch

    1 Squat Snatch

    *rest as needed anywhere but cannot rest with bar on the ground

    WOD

    Metcon (Time)

    30 Power Snatch 75/55

    30 Thruster

    30 Cal Row or Bike

    *Split class in 1/2 or 1/3rds and start some on Bike or Rowers

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