• 11/17/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats


    Set up two bars and work in groups of 2-4.

    1 Bar in rack for A1. 1 Bar on Floor for A2

    Superset the 3 sets between the two movements

    A1: Behind Neck Push Press / Snatch Grip (3 x 8-12)

    3 Sets of 8-12 reps

    @20×1 tempo

    Keep it light and use it as a warm up

    A2: Snatch Pull (3 x 6 TNG)

    3 sets x 6 TNG Reps

    w/ 70% of 1RM Snatch



    Training…. No score

    B1: Metcon (No Measure)

    Split class into 1/2 or 1/3rds

    EMOM 15

    Min 1) Triple TNG PS @ 75%

    + 6 T2B

    Min 2) 15 Cal Bike or Row HARD!

    Min 3) Rest

    Auxiliary Training

    Clean Pull + Hang Clean Complex (1RM)

    1 Clean Pull +

    1 Hang Clean from Knee
    Find heavy complex in 20 minutes


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