• 5/30/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    3 min , Run, Row, Bike, Jump Rope

    2 Rounds

    10 Pass through’s

    8 OHS

    8 Mt. Climbers

    8 Sit-ups

    8 Push-ups

    Mobility

    Twisted Cross (pecs)

    Downward dog to Upward dog

    Strength

    Hang Snatch (3×3)

    Start at 70% 1RM and build each set if able. Record heaviest set.

    WOD

    Metcon (Time)

    McBeast B-Day WOD

    *40 Cal Row or Bike * BUY IN

    5 Rounds

    2 Power Snatch 155/115

    8 Floor Press

    1 bar muscle up

    9 Dead lifts

    7 Squat Cleans

    7 sit-ups

    *Must do 40 cals at some point in the WOD. GH use 30 cals for the assault bikes.
    Pick a weight that you can use for all movements.

    Auxiliary Training

    Back Squat (3 x 8 )

    build to a heavy set of 8

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