• 10/04/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Shoulder mobility

    Lax balls & banded distractions

    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

    This should be heavier than your 4RM on 8/9/16

    These are not touch-n-go but no rest other than to reset in the 1st pull

    Snatch (3RM)

    WOD

    Metcon (Time)

    Buy in: 800m Run

    then

    18-12-6-12-18 Floor Press 135/85

    54-36-18-36-54 Dubs

    *18 FP then 54 Dubs, 12 FP then 36 Dubs etc. etc.

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