• 09/28/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    Skill

    20 Minutes

    Bar & Ring Muscle up progressions

    Scaled:

    Scap Pull-Ups & Dips

    Muscle-ups (max unbroken set)

    Bar Muscle-ups (max unbroken set)

    WOD

    YES more burpees!

    IF RAIN….Scale 30 Dubs or 60 Singles

    When I programmed Sunday today was suppose to be 72 & 10% rain

    now it’s 60% chance of rain…..MICHIGAN

    Barraza (AMRAP – Rounds and Reps)

    18 Minute AMRAP of:

    200m Run

    9 Deadlifts, 275#

    6 Burpee Bar Muscle-ups
    In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
    To learn more about Barraza click here
    womens rx = 185#

    Scale for BBMU = 6 Burpees, jumping Bar muscle up or Ring Rows (no Dips) we are doing dips tomorrow

    Weightlifting

    Part B: Individual extra credit not in class

    Power Clean

    1×3 @ 70%

    1×3 @ 75%

    1×3 @ 80%

    Find 3RM

    Push Jerk

    1×3 @ 60%

    1×3 @ 65%

    1×3 @ 70%

    Find 3RM

    Push Press

    1×5 @ 70%

    1×5 @ 75%

    1×5 @ 80%

    FInd 5RM

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!
+