• 11/21/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Clean & Jerk Warm Up (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    *Coach Lead position drills

    Top to bottom

    Bottom up

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Weightlifting

    Jerk (1RM)

    Jerk from rack no clean
    Work up to a heavy jerk from the rack (front rack position) chase your btn jerk from 2 weeks ago and see how close you can get. The behind the neck jerk put you into perfect postion with a straighter dip. Focus on the dip and moving the barbell in a straight line keeping your elbows up

    Behind The Neck Jerk (For #’s only)

    Use this as record only to see what you did two weeks ago in comparison to todays Jerk from the front. Do not record anything here

    WOD

    Metcon (Time)

    15-12-9-6-3

    Burpee BJ over 24/20

    Goblet Squats 50/35

    Auxiliary Training

    Snatch (1-1-1-3)

    1 @ 70%

    1 @ 75%

    1 @ 80%

    3 @ 85%

    Record the 1 x 3 at 85%

    Clean and Jerk (1-1-1-3)

    1 @ 70%

    1 @ 75%

    1 @ 80%

    3 @ 85%

    Record the 1 x 3 at 85%

    Back Squat (1-1-1-3-3)

    1 @ 70%

    1 @ 80%

    1 @ 85%

    3 @ 70% x 2

    Do not record or record the 1×1 @ 85%

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