• 01/20/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Strength

    Back Squat EMOM (5×5 @ 32×1)

    E3MOM 15

    5 Rounds total

    5 Back Squats at 65-75% of 1RM

    Use lifting pace 32×1

    3 seconds down, 2 second pause at bottom, explode up and 1 second pause at top

    Metcon

    Metcon (AMRAP – Reps)

    2:00 Work/1:00 Rest

    2 Rounds through following sequence

    11:00 in total

    AMRAP 2

    Bar over Burpees

    Rest 1

    AMRAP 2

    Bent Over Row 115/80

    Weightlifting

    Part B:

    Bear Complex (Work up to a heavy complex, climbing)

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press

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