CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit
Catalyst Oly Warm Up (No Measure)
10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises).
Over & backs
Arm circles – forward and backward
Bow & bend
Squatting ankle stretch
Russian baby maker
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.
Kb Cleans 50/35
Wall Balls 20/14
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 .