• 11/01/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    McGill WarmUp (No Measure)

    Neck–> Chin to Chest x 10

    Neck –> Side to Side x 10

    Shoulder Rolls x10

    Arm Circles –> Forward x10

    Backward x 10, Each Arm

    Hip Circles (Hula Hoops) x 10

    Knee Circles x 10

    Ankle Circles x 10 each ankle
    Start with a few minutes of easy aerobic cardio then the rest of this warm up.

    Mobility

    w/ a band external shoulder rotation

    and milk the cow

    Weightlifting

    warm up with an empty barbell then light weight

    work up to 80% of your 1RM Power Snatch

    12 sets of 2 reps every 75 seconds

    Round 1 0:00

    Round 2 1:15

    Round 3 2:30

    Round 4 3:45

    Round 5 5:00

    etc

    Power Snatch (12 x 2 )

    Snatch (For %’s only)

    For %’s only since some people’s power snatch are listed under “Snatch”

    Do not enter a score here unless you want to it to show under both measures, make sure to note “Power” in your comments if you also enter it here

    WOD

    Fore! (AMRAP – Reps)

    In front of a clock set for 12 minutes:

    4 minutes of clean and jerks, 135 lb.

    4 minutes of rowing

    4 minutes of burpees

    Log total reps
    Start athletes on different pieces and rotate every 4 minutes, no rest, no transition time

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