• 6/13/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps
    MOBILITY

    Banded Super Frog

    Banded Bear Crawl

    https://www.youtube.com/watch?v=Hy4D8x0sj5o&t=2s

    Strength

    Back Squat (1x 8, 1x 8, 1×6, 1×6)

    1 x 8 @ 65%

    1 x 8 @70%

    1 x 6 @80%

    1 x 6 @85%

    WOD

    Metcon (Weight)

    EMOM 5 min

    1 Clean Pull + 1 Power Clean

    build from 60% 1 RM

    Rest 2 min

    Metcon (Weight)

    EMOM 5min

    1 Power Clean + 1 Power Jerk + 1 Split Jerk

    build each set

    Power Clean (Just for WOD weight )

    Jerk (just for wod weight )

    Jerk from rack no clean

    Auxiliary Training

    Snatch Balance (5 x 3, build each set )

    Snatch Pull (5 x 3, 95-110%)

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