• 09/06/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run 400m

    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

    Weightlifting

    EMOM 3

    1 SN Pull

    1 Power Snatch @ 70%

    Rest 1

    EMOM 3

    1 SN Pull

    1 Hang Snatch @ 75%

    Rest 1

    EMOM 3

    1 SN Pull

    1 Full Snatch @ 80%

    Record the 3 x 1 @ 80%

    Snatch (3 x 1)

    WOD

    Granite Games event 7 Midline Crisis (Time)

    50 T2B

    5 Snatch

    RX is masters 35-39

    205/135

    Masters 40-49

    175/115

    Masters 50+

    145/95

    If you are in any of those age groups and use those weights click the RX button

    If you are under 35 use the masters 35-39 for RX

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