• 6/15/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    3 min Get blood moving

    Outlaw Barbell Snatch Warm Up (No Measure)

    1 Round w/ PVC

    1 Round w/ Empty Barbell

    5 Jump Shrug

    5 High Pull

    5 Muscle Snatch

    3 OH Squat

    3 Drop Snatch (Snatch Balance)

    3 Behind the Neck Push Press (snatch Grip)

    Strength

    Squat Snatch (Find a heavy single in no more than 15 reps. )

    *Newbies work on Power Snatch

    WOD

    Metcon (Time)

    For Time

    18 Thrusters 95/65

    40 DU

    200m Run

    15 Thrusters

    40 DU

    200m Run

    12 Thrusters

    40 DU

    200m Run

    9 Thrusters

    40 DU

    200m Run

    Auxiliary Training

    Squat Clean and Jerk (Work up to a heavy single for the day )

    Strict Pull-ups (3 x max reps )

    no kipping, from dead hang with a controlled lower

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