• 6/19

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    3 min bike, run ,row , jump rope

    2 rounds

    10 Pass Through’s

    10 Good Mornings

    5 slow Squats

    5 inch worm push ups

    5 down dog to up dog

    1 Rd with barbell

    3 Clean Deadlifts

    3 High Hang Power cleans

    3 Hang power Cleans

    3 Power Cleans

    3 Front Squats

    3 Cleans

    Strength

    Clean Dead Lift (5×3 @ 90-110% 1 RM clean )

    Clean (5×2 @60%)

    Work on good form!

    WOD

    Metcon (AMRAP – Reps)

    4 Rounds

    30 sec AMRAP DB Thrusters 50/35

    30 Sec Rest

    30 Sec AMRAP DU/attempts

    30 Rest

    *Score is total number of Thruster & DU’s, try and be consistent each round.
    *may start on either movement but must rotate back and forth.

    Auxiliary Training

    Back Squat (5 x 3 @ 80%)

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