• 07/27/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Weightlifting

    Part A w/crew

    Clean and Jerk (1×3+1@65%, 2×3+1@70%, 3×2+1@75%, 4×1+1@80%)

    1×3+1@65%

    2×3+1@70%

    3×2+1@75%

    4×1+1@80%+

    work up to a heavy single

    Weightlifting

    Part B individual

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

    Shoulder Press (8×3 for 3’s)

    Strength

    10RM: Back Squat (Find 10RM for the day)

    Find 10RM Back Squat

    then

    -5% for 10

    -10% for 10

    WOD

    Metcon (AMRAP – Reps)

    3 Min AMRAP

    10 x Situps

    5 x Burpees onto Plate 45/25

    Rest 1 Min

    3 Min AMRAP

    10 x Situps

    5 x Burpees onto Plate

    *Score is lowest score of 2 AMRAPs

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