• 08/21/13

    Great Job today Flight Crew working on Snatches! Very proud of everyone’s progress!

    [youtube http://youtu.be/WhqK9DH_AUc]

    Warm-up
    3 Rds

    :15 Goblets
    :15 Kb Swings
    :15 Samson Stretch
    :15 Scorpions

    Weightlifting
    Back Squat (3-3-3+)
    10 @ Bar, 5 @ 40%, 5 @ 50%
    3 @ 70%, 3 @ 80%, 3+ @ 90%
    Record max reps last set

    WOD
    Metcon (Time)
    5 Rds

    1 x Sq Clean
    2 x Front Squats
    1 x Jerk
    2 x Back squats
    1 x Behind neck jerk

    Run 200M

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!
+