• 07/26/2015


    CROSSFIT FLIGHT – CrossFit

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    Weightlifting

    Power Clean (5 x 3 @ 75%)

    Push Jerk (5 x 3 @65%)

    Push Press (5 x 5 @ 75%)

    Powerlifting

    Box Squat (10 x 2 for speed)

    Gymnastics

    Handstand Walk (Handstand walk practice)

    Deficit Handstand Push-ups (work from 3″ – 6″ deficit )

    add 3″ from last week

    Jacked & Tan

    Bi’s & Tri’s

    10-1 Exchange

    Dumbell Curls

    Dips

    3 x 10 Dumbell kickbacks ea. arm

    Accessory

    GHD Situps (5 x 10)

    Superset w/ Reverse Hypers

    Competitors

    The Triple (Time)

    3000m Row

    300 Dubs

    3 Mile Run

    The Double (Time)

    2000m Row

    200 Dubs

    2 Mile Run

    The Single (Time)

    1000m Row

    100 Dubs

    1 Mile Run

    Metcon (Time)

    In Teams of 3

    Row 10k

    switching every 250m

    Spehar (Time)

    For Time:

    100 Thrusters, 135#

    100 Chest-To-Bar Pull-ups

    Run 6-Miles

    Partition the Thrusters, Pull-ups and Run as needed.

    Endurance

    Metcon (AMRAP – Reps)

    7 Rounds

    1:00 on / 1:00 off

    Burpees

    *Score is lowest round

    5k Run (Time)

    Max Effort 5k Run

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