• 6/27/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    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)

    Weightlifting

    Snatch Pull (3 x 3 @ 100% Snatch )

    Snatch (3 x 2 @ 70% )

    -Does not have to be TNG

    -Work on that Squat!

    WOD

    Metcon (Time)

    For Time

    22 OH Squats 135/85

    800m Run

    22 B. Squats

    400m Run

    22 Air Squats

    200m Run

    Auxiliary Training

    Overhead Squat (3 x 3 @75%)

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+