• 01/21/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!
    Cardio– Row/Bike/Jump Rope

    Hip hinge — KB Swings, Wall Balls

    Barbell — warm up to weights in WOD

    Metcon

    Metcon (3 Rounds for time)

    24:00 METCON

    0:00-8:00

    Chipper #1

    10 Front Squats 135/95

    15 Cal Row/Airdyne

    20 Power Cleans 135/95

    25 Pull-ups

    30 Deadlifts 135/95

    8:00-16:00

    Chipper #2

    20 Dips Ring/Matador

    20/40 Trips/Dubs

    20 Power Snatch 135/95

    20 Cal Row/Airdyne

    16:00-24:00

    Chipper #3

    30 KB Swings 50/35

    30 Wall balls 20/14

    *10′ is RX for all

    Weightlifting

    Part B:

    3 Position Snatch (12×1 small climb keep it light and crisp)

    High Hang

    Above Knee

    Below Knee

    *3 Position Complex without setting bar down
    Speed under the bar, work on technique with light weight and SLOWLY move up in weight, do not get heavy or sloppy

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