• 10/24/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    General aerobic warm up (move blood)

    Shoulder & Front rack mobility

    Coach lead empty barbell work on

    *Clean pulls

    *Clean segmented deadlifts

    **See videos below

    Weightlifting

    3 sets total of 6 reps of each, superset between A1 & A2

    Do 6 Clean Pulls, rest then do 6 Clean segmented deads = 1 Set

    Repeat 2 more times

    Clean Pull (Not hi-pull)

    https://youtu.be/wR5ZDdiuwjM

    Clean segmented deadlifts (3 pauses)

    https://youtu.be/-BkbMvf8PD8

    *Coaches from knee to mid thigh put weight back into balls of feet, knees forward shoulders up and back

    A1: Clean Pull (3 x 6 @ 70-85% of 1RM Clean)

    A2: Clean Segmented Deadlift (3 pauses) (3 x 6 @ 70-85% of 1RM Clean)

    WOD

    Metcon (Time)

    9 T2B

    9 C&J 135/85

    15 T2B

    6 C&J 165/105

    21 T2B

    3 C&J 195/125

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