• 02/11/2016

    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!
    Airdyne instead of row.

    Wall balls

    Light cleans or snatches

    SWOD

    Clean (Set 1RM Squat clean )

    6:00 time cap to set 1RM

    Then:

    E2MOM 10 minutes

    2 Squat Cleans @ 80% of 1RM

    Do not score E2MOM

    WOD

    Metcon (Time)

    For time:

    Row 1000m (3:00 time cap)

    For each meter short of 1000 perform one each of the following, partition as needed:

    Sit-ups

    KB Swings 53/35

    Then:

    Finish row

    Weightlifting

    Weightlifting ‘B’

    Clean Pull (3-3-3 climbing weight. Record heaviest triple.)

    High-Hang Clean (3-3-3 climbing weight. Record heaviest triple.)

    Squat or power. Record in notes.

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