• 07/23/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    3 Rounds of Cindy (No Measure)

    5 x Pull-Ups

    10 x Push-Ups

    15 x Air Squats

    Strength

    Front Squat (5 x 4 @ 70% of 1RM)

    SLDL (5 x 3 for 3’s)

    Stiff legged Dead Lift
    https://youtu.be/pgZl709ibw0

    Weightlifting

    Part B Individual

    Hang Muscle Snatch (3 x 5 for 5’s)

    Power Snatch (5 x 3 @ 70% of 1RM Power Snatch)

    Behind Neck Push Press / Snatch Grip (5 x 5 + 1 @ 70% of OH Squat)

    Snatch grip push press + OHS

    WOD

    Metcon (AMRAP – Reps)

    3 Rounds of 1:30

    10 x Box Jump overs 24/20

    then

    Max HSPU’s

    rest 3 Minutes

    3 Rounds of 1:30

    10 x T2B

    Max Pullups

    Score is HSPU’s + PullUps

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