• 07/20/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Run 400m

    (run the last 100m backwards)

    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

    5 Minutes to warm up to weight for AMRAP

    AMRAP 4 HSC clusters (AMRAP – Reps)

    Hang Squat Clean

    4 Min AMRAP of UB ladders of 5-4-3-2-1

    RX+ 155/105

    RX 135/95

    *Must drop the bar btwn clusters, score is total reps.

    Do 5 drop it, do 4 drop it, do 3 drop it, do 2 drop it, do 1 drop it then start back over with 5

    WOD

    7 & 7/11 (AMRAP – Reps)

    EMOM 11 + 4 Min bonus

    7 x Hang Clean & Push Jerk 115/75

    7 x Burpees

    Do 7 reps of each movement within the minute. When you can no longer complete 7 of each movement you must drop to sets of 5 & 5 until you can longer get 5 reps of each movement in a minute

    then drop to 3 & 3, Then 1&1.

    *Bonus if you are able to do all 14 reps

    (7 & 7) per round continue until 15 minutes or you can no longer complete 7 & 7

    Score as follows:

    Round of 7 & 7 = 14 reps per minute

    If you complete 7 & 6 = 13 & automatic drop to 5&5 for the remainder or until you can no longer get 5 & 5 etc.

    Max possible score is 210

    (14 reps x 15 minutes)

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+