• 10/13/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Front Squat (1RM)

    WOD

    Pick your poison choose to do the Dub/ Burpee WOD for time

    or work on your cleans working up to a heavy clean increasing weight every :30 seconds

    If you missed the C&J’s yesterday you could always find your 1RM C&J

    Metcon (Time)

    50-40-30-20-10

    Dubs

    10-10-10-10-10

    10 Burpees after ea set of dubs including at the end

    WOD

    1 Rep every :30 x 20 sets

    slow build working up to a heavy single. Record your 1RM in 10 minutes

    Power Clean (1RM)

    *If you are doing Festivus you don’t have to go heavy unless it’s feeling good this is a slow build working on technique / form

    this is meant to be a non WOD, keep it smooth and focus on technique over weight

    Clean and Jerk (1RM)

    If you didn’t do on Wednesday you could find your 1RM today

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