• 08/13/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    Weightlifting

    Part A: Crew

    Clean and Jerk (1RM)

    1×2+1 @ 65%

    2×2+1 @ 70%

    2×1+1 @ 75%

    2×1+1 @ 80%

    1×1+1 @ 85%

    1×1+1 @ 90%

    Heavy single for the day

    Weightlifting

    Part B: Individual

    Clean Pull (2×2 @ 90% & 2×2 @95%)

    Strength

    Back Squat (-10% from best 10RM for 2×10)

    -10% from best 10RM last 3 weeks

    2 sets of 10

    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

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!
+