• 03/12/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out Total Body (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Skill

    W/ Empty Barbell

    Coach lead Snatch Progresions

    Then work up to weight used in EMOM

    Strength

    EMOM 12

    MInutes 1-6

    2 x Full Snatches

    or

    2 x Power Snatch + 2 OH Squat

    Minute 7-12

    1 x Full Snatch

    or

    1 x Power Snatch + 1 OH Squat

    *You pick the weight but keep it sharp, keep the weight the same or add weight for 2nd 6 minutes

    WOD

    Johnny Boy (Time)

    10 reps per arm
    RX 40/30
    RX+ 50/35

    Turkish Getups
    KB Swings
    KB Cleans
    KB Clean & Press
    KB Snatch
    *Optional or may continue working on Snatch working up to a heavy single.

    *May need to run in heats

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