• 11/23/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    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

    Strength

    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)

    SWOD

    Skill WOD no score just training!

    EMOM 10

    Even: 12 T2B

    Odd: 15 WB 20/14

    Goal is UB on all sets

    Skill

    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 😉

    Dubs

    HSPU

    Pistols

    MU’s

    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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