• 12/19/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    5 minutes of cardio

    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

    Mobility

    Shoulders athletes choice

    Weightlifting

    Clean and Jerk (12 x 2 @ 80%)

    Every 75 seconds

    For 12 sets of 2

    0:00

    1:15

    2:30

    3:45

    5:00

    etc

    WOD

    Metcon (Time)

    27-21-15-9

    C2B

    *30 Situps after ea. rd of pullups

    Auxiliary Training

    2016 CrossFit Regionals Snatch Ladder(ish) (2 Rounds for time)

    10 Snatches 165/115

    8 Snatches 175/125

    6 Snatches 185/135

    4 Snatches 205/145

    2 Snatches 225/155

    11 min time cap

    Rest 5 & repeat

    Ea. unfinished rep add 1 second to 11 minutes

    Scaled Ladder

    10 Snatches 115/75

    8 Snatches 125/85

    6 Snatches 135/95

    4 Snatches 145/105

    2 Snatches 155/115

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