• 02/09/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Auxiliary Training

    3 Rounds

    10 C&J @ 50% 1RM

    250 Row

    10 Burpees

    Rest 90 second between rounds

    Clean and Jerk (Reference only, do not score.)

    Weightlifting

    Sumo Deadlift (3-3-2-2-1-1 Final rep should be 95%+ of 1RM)

    WOD

    Metcon (Time)

    For time:

    15-12-9-6-3

    Deadlifts 275/195

    Box Jumps Overs 30/24

    Weightlifting

    Weightlifting ‘B’

    Snatch Grip Deadlift (5×2 climbing weight. Record heaviest set.)

    Snatch Pull (5×2 Climbing Weight. Record heaviest set.)

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