• 07/19/2015

    CROSSFIT FLIGHT – CrossFit

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    Weightlifting

    Power Clean (5 x 3 @ 70%)

    Push Jerk (5 x 3 @60%)

    Push Press (5 x 5 @ 70%)

    Powerlifting

    Sumo Deadlift (12 x 3 for speed triples)

    Gymnastics

    Handstand Walk (Handstand walk practice)

    Deficit Handstand Push-ups (work from 3″ deficit )

    Jacked & Tan

    Bent Over Row (3 x 5 for 5’s)

    Bench Press (10 x 5 )

    Superset with ME Dips between sets or weighted dips

    Accessory

    GHD Situps (5 x 10)

    Competitors

    Metcon (Time)

    DT

    Run 5k

    DT

    DT is

    5 Rounds for time:

    12 Deadlifts, 155# / 105#

    9 Hang Power Cleans, 155# / 105#

    6 Push Jerks, 155# / 105#

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