• 07/22/2015


    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

    Weightlifting

    Part A w/ Class

    Clean and Jerk

    1×3+1 @ 65%

    2×3+1 @ 70%

    3×2+1 @ 75%

    4×1+1 @ 80%

    Weightlifting

    Part B Individual

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

    Shoulder Press (8 x 3 for 3’s)

    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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