• 12/14/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 4 round HF Warm Up (No Measure)

    :15 Jumping Jacks

    :15 Squat

    :15 Mt. Climbers

    :15 Jump Squats

    Strength

    Back Squat (2.2.2.2 @ 22×1)

    3 x 2.2.2.2 @ 22×1 tempo

    Building ea of the 3 sets of clusters

    rest 15-20 seconds btwn clusters

    rest 3-4 minutes btwn sets

    Last mondays auxiliary training we did 5 clusters of 2 @ 70% the entire 3 sets. Today is 1 less cluster climbing in weight across 3 sets, should finish much higher in weight than last Monday as a point of reference for those that did the auxilary work last week

    WOD

    Metcon (AMRAP – Reps)

    4 Rounds

    AMRAP 2:00

    10 Squat Cleans 155/115

    then

    AMRAP Push-Ups (no worming)

    Rest :60

    Modified push-ups w/ bar in the rig for scaled, or hands up on a bench or box

    Score is total push-ups in remaining 2:00 AMRAP
    Scale A 135/95

    Scale B 115/75

    Scale C 95/65

    Auxiliary Training

    Clean and Jerk (2-2-2-2-2-1?)

    2 @ 60%

    2 @ 70%

    2 @ 80%

    2 @ 90%

    2 @ 95%

    1 @ 100%+ if it’s feeling good

    Record 2 @ 95% or change to 1 x 1 if you you hit a 1RM

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