• 12/15/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats


    OH Squat / Snatch Balance Prep

    Banded or Ring OH Squat



    Out of the rack

    Snatch Balance (Find 1RM)

    Work up to a technically sound heavy single for the day

    Last time we found 3RM back in June


    CrossFit Games Open 13.4 (AMRAP – Reps)

    Complete AMRAP in 7 minutes of:

    3 Clean and Jerk #135/95

    3 Toes-To-Bar

    6 Clean and Jerk

    6 Toes-To-Bar

    9 Clean and Jerk

    9 Toes-To-Bar

    12 Clean and Jerk

    12 Toes-To-Bar

    15 Clean and Jerk

    15 Toes-To-Bar

    18 Clean and Jerk

    18 Toes-To-Bar

    21 Clean and Jerk

    21 Toes-To-Bar

    *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

    Auxiliary Training

    2 Position Power Clean Complex

    Find heavy complex of:

    Power clean from floor / knee

    8 sets building :90 rest

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