• 08/29/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Clean & Jerk Warm Up (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips
    Then warm up to 70% of 1RM C&J

    Weightlifting

    EMOM 3: 3+1 @ 70%

    Rest 1

    EMOM 3: 3+1 @ 75%

    Rest 1

    EMOM 3: 3+1 @ 80%

    3 Squat Cleans + 1 Jerk EMOM x3 x3

    Clean and Jerk (3 x 3+1 x 3)

    record heaviest set

    WOD

    Jake the Snake (Time)

    10-9-8-7-6-5-4-3-2-1 Jerks 175/125

    2-4-6-8-10-12-14-16-18-20 Pull ups

    no racks for Jerk must clean 1st

    10-2

    9-4

    8-6

    7-8

    6-10

    5-12

    4-14

    3-16

    2-18

    1-20

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