• 11/23/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts


    Close Grip Bench (3RM)

    CGBP 16″ between grip

    Index finger on smooth
    Find 3RM CGB

    Weighted Dip (1RM)

    Strict Dip on Matador or Parallel bars not rings

    Body Weight + attached weight via Dip belt, chains, dumbbell or med ball between feet. Use a scale for BW and to weigh chains
    Find you 1RM weighted dip. If you can’t do a body weight dip then scale with bands & do 3 x 5 AHAP (as hard as possible)


    Skill WOD no score just training!

    EMOM 10

    Even: 12 T2B

    Odd: 15 WB 20/14

    Goal is UB on all sets


    No WOD today…. After two pieces of strength and SWOD if there is time left pick a weakness to work on, If you can’t think of one here is a list 😉





    Upper Body Pulling

    OLY Technique (Clean, Jerk, Snatch)

    Bro out (Bicep curls, Facepulls, more bench, Deads etc)

    Auxiliary Training

    3 Position Snatch

    High Hang

    Above Knee

    Below Knee

    *3 Position Complex without setting bar down
    1 @ 60%

    2 @ 65%

    1 @ 70%

    Of 1RM Snatch

    3 Position Clean

    Top to Bottom

    High Hang

    Top of Knee

    Below Knee

    *Without setting the bar down
    1 @ 60%

    2 @ 65%

    1 @ 70%

    Of 1RM Clean

    Snatch Pull

    Warm up to 100% 1st 😉

    100% x 2 x 3

    Of 1RM Snatch

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