• 12/07/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run/ Row / Bike / Jump Rope

    Shoulder mobility w/ bands

    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat

    Press

    Power Jerk
    x 2

    Weightlifting

    EMOM 10

    1 Sq CL + 1 Sq Jerk

    Buidling across 10 sets

    Squat Jerk or Power Jerk

    Squat Jerk: https://youtu.be/sNGrEhszCsQ

    Kendrick Farris: https://youtu.be/inzdTGVMHFs?t=1m10s

    Lu Xiaojun Squat Jerk Slow Motion:

    https://youtu.be/4jW52aX4LG4

    Clean and Jerk (1RM)

    Record heaviest set of 1 Squat Clean + 1 Squat Jerk or Power Jerk.

    Power Jerk is just like a Push Jerk except your feet jump out like a squat jerk, receive the power jerk above parallel and the squat jerk below parallel

    WOD

    CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

    10-Minute AMRAP of:
    30 Double-Unders
    15 Power Snatches, 75# / 55#

    Auxiliary Training

    EMOM 12

    Work up to 80-85% of 1RM PS & hold

    1+1

    PS + OH Squat

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