• 05/29/2014


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus
    10 x Lunges w/ PVC OH
    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang
    5 x Cleans take off
    5 x Squat cleans from shin

    5 x Push jerks
    5 x Split jerks

    Mobility

    Front Rack, Hips

    Strength

    Use 70% of last weeks 1RM jerk
    for D.E C&J

    Clean and Jerk (8 sets of 2 reps @ 70% of 1RM Jerk)

    Push Jerk (For %’s Only)

    Split Jerk (For %’s Only)

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    10 Min AMRAP

    10 x Burpee Box Jump overs 24/20
    5 x S2OH 115/75
    10 x KB Swings 50/35

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