• 09/19/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Deadlift Coach Call Out Warm Up (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock
    Samson stretch & OH Lunge length of Rig in GH, 1/2 the rig in Holland

    Strength

    Snatch Grip Deadlift (3RM w/ 3 sec pause)

    3 Unbroken SN grip DL w/ 3 sec pause (upper thigh) w/ knees bent then stand it up & lockout

    *TIGHT upper back

    Then Dropset

    3 @ 90%

    WOD

    8th Day Games 2016 “That Hurt” (AMRAP – Reps)

    Teams of 3 (2 if necessary)

    AMRAP 5

    Max Deadlifts 185/125

    *Weights from Modified Division

    Rest 2 Min

    8th Day Games 2016 “Oblivion” (AMRAP – Rounds and Reps)

    Same teams of 2 or 3

    AMRAP 16

    1 Mile Run Buy In

    1st partner in starts

    AMRAP of:

    12 Thrusters 95/65

    9 Pull-Ups

    6 T2B

    *Weights based on Modified Division

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!
+