• 6/7/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Catalyst Oly Warm Up (No Measure)

    10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises).

    http://www.catalystathletics.com/video/1353/How-To-Warm-Up-For-Olympic-Weightlifting-With-Greg-Everett/

    Wrist circles

    Elbow circles

    Seal swings

    Over & backs

    Freestyle bounce

    Arm circles – forward and backward

    Trunk rotations

    Hip circles

    Bow & bend

    Knee circles

    Leg swings

    Squatting ankle stretch

    Russian baby maker

    Strength

    Squat Clean and Jerk (Heavy Single )

    In no more than 15 reps, find a heavy single for the day. Making a successful lift is priority over weight.

    WOD

    Metcon (Time)

    21-18-15-12-9-6

    Kb Cleans 50/35

    Wall Balls 20/14

    Accessory

    Power Snatch (Heavy Single )

    In no more than 15 reps, work up to a heavy single.

    Strict Pull-ups (3 x max effort )

    no kipping, from dead hang with a controlled lower
    add some weight if able .

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