• 08/09/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Shoulder & Hip mobility

    Pass Thru’s

    OH Squat


    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


    Coach lead Snatch positions with empty barbell


    Snatch (4RM)

    Build to a 4RM in 15 min

    Do not have to be TNG, Can drop and reset but no rest and cannot walk away from the bar.


    Amanda (Time)

    Snatch, 135#/95#
    Snatches are squat snatches

    Scale: Bar MU

    Jumping Bar MU, Banded Bar MU or

    2 C2B PU + 2 Dips

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