• Unknown and Unknowable

    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    PVC Down & Backs Warm Up (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Toe Touch

    OH Frog Jump / Frog Jump into OH Squat

    *optional time permitting

    Sots press in Lower Band

    w/ PVC &/or Empty Barbell

    Strength

    Shoulder Press (3×3 Climbing Weight)

    Rest 30-45 seconds between sets. Record heaviest set.

    Push Press (3×3 Climbing Weight)

    Start first set with same weight as last Strict Press. Rest 30-45 seconds between sets. Record heaviest set.

    Push Jerk (3×3 Climbing)

    Start with same weight as last Push Press. 30-45 seconds between sets. Record heaviest set.

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP…Unknown

    10 Front Squats

    10 T2B

    10 Front Squats

    15 T2B

    10 Front Squats

    20 T2B

    10 Front Squats

    25 T2B

    10 Front Squats

    30 T2B

    10 Front Squats

    35 T2B

    Time cap will not be announced in class. The coach will keep track of time. The front Squat weight increases with each set.

    RX+ 95/65 115/80 135/95 155/110 185/125 205/145 225/160

    RX 65/45 80/55 95/65 115/80 135/95 155/110

    Scale 45/30 65/45 80/55 95/65 115/80 135/95

    Weightlifting

    Seated Shoulder Press (3x max reps rest as needed between sets)

    Same as Strict press, seated on the ground with feet straight out in front.

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+