• 06/24/2015

    CROSSFIT FLIGHT – CrossFit

    A = Advanced, B = Beginner
    A will work on 1RM & WOD
    B will work on Form and Technique for both the OH Squat and the Snatch

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    Warm-up

    Quick Coach Call Outs w/PVC (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    Mobility

    Hips & Shoulders

    Strength

    ME: Overhead Squat (1RM)

    A) 1RM

    B) Technique and Mobility

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 10

    30 x Snatches RX+ 75/45 RX 65/35

    30 x Snatches RX+ 135/75 RX 95/65

    30 x Snatches RX+ 165/100 RX 115/75

    AMRAP RX+ 185/125 RX 135/95
    A) WOD

    B) Technique / Light Weight focus on form

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