• 7/5/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Clean & Jerk Warm Up (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    *Coach Lead position drills

    Top to bottom

    Bottom up

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Strength

    Power Clean + Push Jerk (2 + 2 x 4 sets @ 75% 1 RM Power Clean )

    Power Clean (Just for reference # )

    WOD

    Metcon (AMRAP – Reps)

    5 Rounds

    In 90 sec complete

    15 RKB Swing 70/53

    8 Burpees

    In remaining time Row or Bike CALS

    Rest Walk 90sec

    -Score is the total number of Calories you get.

    -You must bike 2 rounds and row 2 rounds, the last round is your choice

    Auxiliary Training

    Muscle Snatch (3 x 3 @ 75%)

    Power Snatch (4 x 2 @75%)

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