• 08/09/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Shoulder & Hip mobility

    Pass Thru’s

    OH Squat

    Then:

    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

    Coach lead Snatch positions with empty barbell

    Weightlifting

    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.

    WOD

    Amanda (Time)

    9-7-5
    Muscle-ups
    Snatch, 135#/95#
    Snatches are squat snatches

    Scale: Bar MU

    Jumping Bar MU, Banded Bar MU or

    2 C2B PU + 2 Dips

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!
+