• 7/11/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard


    Warm-up (No Measure)

    2 min Jump Rope/ DU practice

    15-20 of each

    wrist circles

    elbow circles

    arm circles

    seal arms / Michel Phelps

    Bend and Bow

    Hip Circles

    Knee Circles

    1 Rd PVC/ 1 Rd Empty bar

    5 High Hang Power Snatch

    5 Hang Power Snatch

    5 Power Snatch

    5 Muscle Snatch from Floor


    Muscle Snatch (3×2, increase weight each set (light weight))

    Bar comes from the floor, driving with your legs. keep the knees straight and the body extended and pull the elbows up as high as possible, keeping the bar in immediate proximity to the body. Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar and finishing in a tight, aggressive overhead position.


    2 Postition Snatch (Floor, Hang) (1 +1 x 5 Sets @ 65% of 1 RM)

    2 Position Snatch

    Floor, Hang
    1 Snatch + 1 Hang Snatch = 1 set



    Metcon (No Measure)

    OTM 12 Min

    Min 1: 35 DU (scaled 70 SU)

    Min 2: 10 HR Push-ups

    Min 3: 5 Power Snatch 95/65

    Auxiliary Training

    Strict Pull-ups (3 x max pull-ups (add wt. if able))

    no kipping, from dead hang with a controlled lower

    L-Sit (3 x 30sec )

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!