• 07/21/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Weightlifting

    Part A w/ class

    Snatch

    1×3 @ 65%

    2×3 @ 70%

    2×3 @ 75%

    4×1 @ 80% +

    Work up to a heavy single

    Weightlifting

    Part B Individual

    Snatch Pull (4 x 3 @ 90% of 1RM Snatch)

    Good Mornings (5 x 3 for 3’s)

    Strength

    10RM: Back Squat (10RM)

    Find 10RM for the day

    then – 5% for 10

    then – 10% for 10

    WOD

    Metcon (Time)

    21-15-9 (10 Min time cap)

    Power Snatch 115/75

    Ring Dips

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