• 06/26/2014


    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

    DE: Clean and Jerk (10×2 @ 70% of 1RM C&J)

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    4 Rounds
    2 Min on 1 Min Rest

    5 x S2OH 95/65
    7 x Hang Squat Cleans
    After rest continue where you left off

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