• 06/04/2015


    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

    SWOD

    EMOM 10

    Even (Oly)

    C&J 3+1

    *Full Cleans*

    Odd (Static Shaping)

    3 x Supermans then

    PVC Hollow body rock til :30

    WOD

    Metcon (Time)

    Run 800m

    20 x Hang Clean to Thruster 135/95 (must re-clean from hang)

    Run 400m

    10 x Hang Clean to Thurster 155/105 (Add Weight)

    Run 800m

    *Hang Clusters (Squat clean thruster) allowed

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