• 04/16/2014

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m
    10 x Pass Thrus
    10 x OH Squats
    10 x Good Mornings
    10 x Push -ups
    10 x Chin Ups (Reverse Grip)
    Downward Dog
    Upward Dog
    Childs Pose x 30 seconds

    Mobility

    Shoulders –> Front Rack & External Rotation
    Bands and LAX Ball

    SWOD

    Athletes competing this weekend use RX or Scaled weights based on what you will be using @ the competition

    Metcon (No Measure)

    Every :30 seconds

    5 Minutes
    RX 115/ 85 Scaled 95/65 or less

    :00
    2 x Hang Clean
    2 x Front Squats

    :30
    2 x Power Cleans (From Floor)
    2 x S2OH

    WOD

    Metcon (AMRAP – Reps)

    :30 on :30 off

    4 Min AMRAP

    RX 75/55 Scaled 65/35 or less

    Power Snatch

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