• 10/21/2015


    CROSSFIT FLIGHT – 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

    Weightlifting

    Part A

    A: Snatch (3-3-3-3-3)

    5 sets of full snatch triples

    climbing

    record final heaviest set

    Weightlifting

    Part B:

    5 x 1 of the following complex:

    1 x Power Snatch

    1 x OH Squat

    1 x Snatch Balance

    Work up to a heavy complex but not max

    WOD

    :20 / :40 Pull-Ups, Deadlifts, Burpees (AMRAP – Reps)

    4 Rounds for reps

    :20 on :40 off

    Pull-Ups

    Deadlifts 185/125

    Burpee over Bar

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!
+