• 02/18/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    SWOD

    EMOM 12

    Odd: 2 Push Jerk

    Even: 2 Split Jerk

    Try to go from the ground. Heavy enough to not be able to ‘rebound’ between reps. Form and speed under the bar are the priority. May Climb in weight throughout EMOM. Not for Score.

    WOD

    Metcon (Time)

    Regionals 11.6 Inspired

    For Time:

    Buy-In: 30 HSPU

    Clean Ladder

    1 rep at each Weight

    RX

    Men: 135, 155, 185, 205, 225

    Women: 95, 115, 135, 145, 155

    Scaled

    Men: 95, 115, 135, 145, 155

    Women: 65, 85, 95, 105, 115

    8:00 Time Cap

    Weightlifting

    Weightlifting ‘B’

    Behind The Neck Jerk (Set 1RM)

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