• 04/04/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Tic Tac Toe (No Measure)

    Med Ball Tic Tac Toe

    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

    Overhead Squat (1×2)

    Find 2RM

    Rest 5 minutes

    Then Max Front Squat Reps with OH Squat weight

    Strength

    Front Squat (Max Reps)

    Max reps of Front Squats @ 2RM OH Squat weight

    WOD

    Metcon (Time)

    10-8-6-4-2 OH Squat 135/95

    2-4-6-8-4-10 Burpee Pullups

    Weightlifting

    Weightlifting B

    Clean Complex from knee (50%, 60%, 65%, 70%, 75%)

    2 Pulls

    1 Power Clean

    2 Squat Cleans
    Record weight for set @ 75%

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