• FESTIVUS GAMES WODS 04/22/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    WOD

    Metcon (Weight)

    WOD 1: The Name’s Clean- Max Clean

    In six minutes find your one rep max barbell clean.
    Muscle Clean, Power Clean, Squat Clean or Split Clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with feet in line and elbows in front of the bar.

    Athletes load their own bar, choose their warm up loads, and take as many attempts as they want in the six min.

    WOD

    Metcon (AMRAP – Reps)

    WOD 2: Change the Station – This One Sucks!

    With a nine minute running clock: (loads listed are male inter./female inter…. male nov. and masters/female nov. and masters

    1 min. Burpees

    1 min. Goblet Squats (53/35… 44/26)

    1 min. American KB Swings (same as goblet)

    1 min. Box Overs (24 in male/ 20in female)

    1 min. rest

    REPEAT FROM BEGINNING

    (Two total rounds)

    WOD

    Metcon (No Measure)

    WOD 3: Press ‘n’ Pull ‘n’ Tuck ‘n’ WOD

    With a seven minute running clock:

    3a – (SCORE IS TIME TO COMPLETE)

    30 Shoulder to Overhead (115/75…75/45)***

    *** 10 AIR SQUAT PENALTY EVERY TIME THE BAR IS DROPPED****

    3b – AMRAP WITH REMAINING TIME: (SCORE IS TOTAL REPS)

    3 T2B/K2C

    3 Deadlifts, (205/145… 165/115)

    6 T2B/ K2C

    6 Deadlifts

    9 T2B/ K2C

    9 Deadlifts

    etc

    WOD

    Metcon (Time)

    FLOATER WOD: Rip Rowin Good Time:

    500 m Row

    WOD

    Metcon (No Measure)

    Finals WOD:

    YOU WISH YOU KNEW!!!

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