• 7/26/17


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    400m Run

    10-15 Leg Swings

    10 Fire Hydrants in 3 directions

    5 Down Dog to up Dog

    2 rounds

    10 Kb swings with 3sec pause at top

    8 Goblet Squats

    4/arm Kb press

    3 Kb windmills/ arm

    8 Turkish sit-up

    Strength

    Push Jerk + Split Jerk (1 + 1 x 5 sets @ 75% Jerk )

    Work on getting under the bar fast!

    WOD

    Metcon (Weight)

    Every 90 sec for 8 Rds

    1 Hang Power Clean

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    1 Hang Squat Clean

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    3 Front Squats

    Inc. weight as able each round

    start around 60% clean

    Auxiliary Training

    Front Rack Barbell Step-ups (8/leg x 4 sets; rest 2 min )

    Do all reps on one leg first with a slow lower.

    Farmer’s Carry (50m x 3; rest 2 min )

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