• 07/05/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run 400m

    Pass thrus

    OH Squats w/ pvc

    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

    10 minutes to warm up to 80% 1RM C&J

    Clean and Jerk (10 sets every :90 @ 80%)

    Every :90 Seconds for 10 sets @ 80% of 1RM

    Perform:

    1 Squat Clean +

    1 Squat Clean & Jerk

    *Drop the bar after the 1st Squat Clean and reset for the C&J

    WOD

    Partner KB Race (AMRAP – Rounds)

    12 Min AMRAP

    Alternating Partners

    50/35 KB

    5 x Front Squats L

    5 x Front Squats R

    5 x KB Snatches L

    5 x KB Snatches R

    Run 60ft down & around cones & Back

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