• 8/4/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Strength

    Squat Clean (Work up to a heavy single for the day)

    WOD

    DVB (Time)

    For time:

    Run 1 mile with a 20-lb. medicine ball

    Then, 8 rounds of:

    10 wall-ball shots

    1 rope ascent

    Run 800 meters with a 20-lb. medicine ball

    Then, 4 rounds of:

    10 wall-ball shots

    1 rope ascent

    Run 400 meters with a 20-lb. medicine ball

    Then, 2 rounds of:

    10 wall-ball shots

    1 rope ascent
    Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

    Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.
    To learn more about DVB click here

    Auxiliary Training

    push pull 1

    A1. db Strict Press

    6-8 reps x 4 sets; rest 1 min

    A2. Romanian Deadlift

    6-8 x 4; rest 2 min

    Do A1. then A2. with the recommended rest time . Inc weight each set as able

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