• 03/07/2016


    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!
    Suggestions:

    General – Row/Airdyne

    Dynamic – Burpees/Pull-ups

    Specific – Dubs/Cleans

    WOD

    CrossFit Games Open 16.2 (AMRAP – Reps)

    4-Minute AMRAP + Bonus Time of:

    25 Toes To Bar

    50 Double Unders

    Squat Cleans*

    *Round 1 – 15 @ 135# / 85#

    *Round 2 – 13 @ 185# / 115#

    *Round 3 – 11 @ 225# / 145#

    *Round 4 – 9 @ 275# / 175#

    *Round 5 – 7 @ 315# / 205#

    Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

    CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

    4-Minute AMRAP + Bonus Time of:

    25 Hanging Knee Raises

    50 Single Unders

    Squat Cleans*

    *Round 1 – 15 @ 95# / 55#

    *Round 2 – 13 @ 115# / 75#

    *Round 3 – 11 @ 135# / 95#

    *Round 4 – 9 @ 155# / 115#

    *Round 5 – 7 @ 185# / 135#

    Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

    CrossFit Games Open 16.2 Masters 55+ (AMRAP – Reps)

    4-Minute AMRAP + Bonus Time of:

    25 Toes To Bar

    50 Double Unders

    Squat Cleans*

    *Round 1 – 15 @ 115# / 65#

    *Round 2 – 13 @ 135# / 85#

    *Round 3 – 11 @ 155# / 105#

    *Round 4 – 9 @ 185# / 125#

    *Round 5 – 7 @ 205# / 145#

    Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

    CrossFit Games Open 16.2 Teens 14-15 (AMRAP – Reps)

    4-Minute AMRAP + Bonus Time of:

    25 Toes To Bar

    50 Double Unders

    Squat Cleans*

    *Round 1 – 15 @ 95# / 55#

    *Round 2 – 13 @ 115# / 75#

    *Round 3 – 11 @ 135# / 95#

    *Round 4 – 9 @ 155# / 105#

    *Round 5 – 7 @ 185# / 115#

    Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

    CrossFit Games Open 16.2 Teens 16-17 (AMRAP – Reps)

    4-Minute AMRAP + Bonus Time of:

    25 Toes To Bar

    50 Double Unders

    Squat Cleans*

    *Round 1 – 15 @ 115# / 75#

    *Round 2 – 13 @ 145# / 95#

    *Round 3 – 11 @ 185# / 125#

    *Round 4 – 9 @ 205# / 135#

    *Round 5 – 7 @ 235# / 155#

    Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

    CrossFit Games Open 16.2 Teens Scaled (AMRAP – Reps)

    4-Minute AMRAP + Bonus Time of:

    25 Hanging Knee Raises

    50 Single Unders

    Squat Cleans*

    *Round 1 – 15 @ 65# / 45#

    *Round 2 – 13 @ 85# / 65#

    *Round 3 – 11 @ 105# / 75#

    *Round 4 – 9 @ 125# / 85#

    *Round 5 – 7 @ 145# / 95#

    Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

    CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

    4-Minute AMRAP + Bonus Time of:

    25 Sit Ups

    50 Single Unders

    Squat Cleans*

    *Round 1 – 15 @ 65# / 45#

    *Round 2 – 13 @ 85# / 65#

    *Round 3 – 11 @ 105# / 75#

    *Round 4 – 9 @ 125# / 85#

    *Round 5 – 7 @ 145# / 105#

    Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

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