• 02/16/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Partner Down & Backs Warm Up (No Measure)

    Leap Frog Down & Back

    Army Crawl Down & Back

    Partner Carry Down & Back

    Strength

    Deficit Deadlift from 45# Plate (5×3 Static Weight)

    Maintain weight through all five sets. 45-60 seconds between sets. Approximately 50% 1RM of comventional deadlift weight.

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 8

    5 T2B

    RX+ Med Ball Knee-to-Elbow 14/10

    10 Partner Deadlifts

    325/225

    20 Dubs

    RX+ 10 Trips

    Rest 4

    AMRAP 4

    KB Swings

    53/35 RX

    70/53 RX+
    In the first AMRAP Partner A would do T2B/K-To-E, both partners would do the Deadlifts, then Partner A would complete the Dubs/Trips.

    Partner B Would do all of the solo work the next round, Partner A would only participate in the Deadlifts. Etc…

    In second AMRAP, only one partner works at a time, one KB per team. Score is total reps completed between the team.

    Weightlifting

    Weightlifting ‘B’

    Muscle Snatch (5-5-3-3-1-1)

    Climbing Weight. Don’t bend knees, continue pull until locked out overhead. Record heaviest single.

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