• 09/26/2016


    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

    Weightlifting

    Part A:

    A: Clean and Jerk (Record your 1×1+1 @90%)

    Warm up to 80%

    then

    1×1+1 @80%

    1×1+1 @85%

    1×1+1 @90%

    3×1+1 @80%

    WOD

    CrossFit Games Open 15.4 (AMRAP – Reps)

    8-Minute ARMAP of:

    3 Handstand Push-ups

    3 Cleans, 185#/125#

    6 Handstand Push-ups

    3 Cleans, 185#/125#

    9 Handstand Push-ups

    3 Cleans, 185#/125#

    12 Handstand Push-ups

    6 Cleans, 185#/125#

    15 Handstand Push-ups

    6 Cleans, 185#/125#

    18 Handstand Push-ups

    6 Cleans, 185#/125#

    21 Handstand Push-ups

    9 Cleans, 185#/125#

    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

    8 minutes of:

    10 push presses

    10 cleans

    Men push press 95 lb. and clean

    115 lb.

    Women push press 65 lb. and

    clean 75 lb.
    Be sure to click RX if you

    RX the Scaled version of the WOD

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