• 01/14/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Rowling (AMRAP – Reps)

    10 Frames / Row as close to 100m

    as possible. If you get 100 exactly on 10th frame you get a 2nd Rowl to replace one of your previous frames

    Get 100 on your 2nd Rowl you get a final Rowl.

    We will score as folllows:

    1pt deducted for every meter

    over or under 100

    100m = 10pts for frame

    101 or 99 = 9

    102 or 98 = 8

    103 or 97 = 7

    104 or 96 = 6

    105 or 95 = 5

    106 or 94 = 4

    107 or 93 = 3

    108 or 92 = 2

    109 or 91 = 1

    110 or more, 90 or less you suck! lol

    WOD

    Absolute Power / 20 Min to find

    1RM Hang Squat Clean

    Rest 5 Minutes then perform AMRAP 5

    Hang Clean (Find 1RM)

    HSC AMRAP 5 (AMRAP – Reps)

    AMRAP 5

    HSC @ 90% of 1RM

    Weightlifting

    Part B:

    3 Position Clean (Work up to a heavy complex)

    Top to Bottom

    High Hang

    Top of Knee

    Below Knee

    *Without setting the bar down

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