• 7/27/17


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Outlaw Barbell Snatch Warm Up (No Measure)

    1 Round w/ PVC

    1 Round w/ Empty Barbell

    5 Jump Shrug

    5 High Pull

    5 Muscle Snatch

    3 OH Squat

    3 Snatch Balance

    3 Behind the Neck Push Press (snatch Grip)

    Skill Transfer / Snatch Warm Up (No Measure)

    Snatch Push Press

    OHS

    Pressing Snatch Balance 1″ per sec

    Heaving Snatch Balance

    Snatch Balance

    Strength

    Snatch Balance (3 x 3 @ 75% Snatch )

    Snatch (3 x 2 @ 65%)

    WOD

    Metcon (Time)

    Chipper FT

    50 Cal Row/ Bike

    40 DU’s

    30 Jumping Lunges

    20 Sit-ups

    10 Burpees

    Accessory

    Warm-up (No Measure)

    Heavy D-Ball Holds

    3 x 1:00 on/ 1:00 off

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