• 02/10/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    Strength

    Overhead Squat (3×5 Static Weight. 45-60 seconds between sets.)

    Target weight should be approximately 60-65% of 1RM.

    WOD

    Metcon (Time)

    For Time:

    9 Bar Muscle-ups

    21 Push-jerks 115/85

    7 Bar Muscle-ups

    15 Push-jerks

    5 Bar Muscle-ups

    9 Push-jerks

    Weightlifting

    Weightlifting ‘B’

    Snatch Balance (3-3-3-2-2-2-1-1-1 record heaviest single.)

    If you don’t already have one, attempt 1RM

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