• 01/05/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Strength

    Backsquat

    Similar to 12-15-2015

    3 60% 1RM

    2 70% 1RM

    1 80% 1RM

    3 70% 1RM

    2 80% 1RM

    1 90% 1RM

    Back Squat (In comments make sure to note weight as 90% of 1RM)

    Skill

    EMOM 12

    Even: 10 steps of walking lunges. each time a knee touches the ground count a rep. Start with empty hands and climb in weight by holding bumpers to your chest (optional).

    Odd: 6 Pull-ups. As strict as you are able, weighted if possible. Chains, KBs, vest…etc.

    Metcon

    Metcon (AMRAP – Reps)

    AMRAP 8

    3 Burpees

    3 Power Snatch 115/75

    6 Burpees

    6 Power Snatch

    9 Burpees

    9 Power Snatch

    etc…

    Continue climbing in reps by 3s until 8:00 are up. Score is total reps completed.

    Strength

    Strength B

    Box Squats. Concentrate on keeping weight as far back on your heels as possible throughout the entire movement. Goal is to use your hips as much as possible to propel yourself up and off the box.

    Box Squat (5×2 Climbing)

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