• 07/12/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Mobility:

    Pass Thrus and banded shoulder

    Skill Transfer / Snatch Warm Up (No Measure)

    Snatch Push Press

    OHS

    Pressing Snatch Balance 1″ per sec

    Heaving Snatch Balance

    Snatch Balance
    w/ PVC or empty barbell

    Weightlifting

    Last 1RM 4/20

    Note Power or Squat

    Snatch (1RM)

    WOD

    Push Pull 12/9/6/15/12/9/18/15/12 (Time)

    12-9-6

    HSPU

    Bent over Row 135/95

    15-12-9

    C2B

    S2OH 135/95

    18-15-12

    Pull-Up

    Floor Press 135/95

    Auxiliary Training

    If you didn’t do Monday

    Back Squat (1RM)

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