• 09/10/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Clean & Jerk (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

    Strength

    ME: Clean and Jerk (1RM)

    15 Minutes to find 1RM

    Clean (1RM)

    Note Squat or Power
    Do not try and find 1RM Clean, but if you have a successful clean & miss the Jerk you can record it here

    SWOD

    Metcon (Weight)

    on the :30’s x 5 Minutes

    1 x Squat Clean
    1 x Push Jerk

    * You pick the weight but keep it sharp

    WOD

    Metcon (AMRAP – Reps)

    10 Min AMRAP
    In 1 minute
    5 x Burpee T2B
    remaining time max reps
    Hang clean & Jerk @ 50% of 1RM
    Everyone marks RX as long as you are using 50% of 1RM

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!
+