• 6/28/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    3 min jump rope/ du practice

    2 rounds

    5/arm Kb press

    5 Turkish sit-ups/ arm

    3 Kb windmils

    Kb bottoms up carry length of rig per arm

    https://youtu.be/y1HHA72WC1Y

    https://youtu.be/UpBzi0HIdAI

    Strength

    Push Press (5 x 5 @75%)

    WOD

    J.T. (Time)

    21-15-9

    Handstand Push-ups

    Ring Dips

    Push-ups
    In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
    To learn more about J.T. click here

    Auxiliary Training

    Clean (5 x 2 @ 60%)

    Jerk (5 x 2 @60%)

    Jerk from rack no clean

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