• 07/16/2014


    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

    ME: Shoulder Press (1RM)

    WOD

    7 & 7/11 (AMRAP – Reps)

    EMOM 11 + 4 Min bonus

    7 x Hang Clean & Push Jerk 115/75
    7 x Burpees

    Do 7 reps of each movement within the minute. When you can no longer complete 7 of each movement you must drop to sets of 5 & 5 until you can longer get 5 reps of each movement in a minute
    then drop to 3 & 3, Then 1&1.

    *Bonus if you are able to do all 14 reps
    (7 & 7) per round continue until 15 minutes or you can no longer complete 7 & 7

    Score as follows:
    Round of 7 & 7 = 14 reps per minute
    If you complete 7 & 6 = 13 & automatic drop to 5&5 for the remainder or until you can no longer get 5 & 5 etc.

    Max possible score is 210
    (14 reps x 15 minutes)

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