• 07/28/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Strength

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Front Squat (5×4@75%)

    SLDL (5 x 3 for 3’s)

    Stiff legged Dead Lift

    Skill

    Kipping Dips on Parallel Bars

    https://youtu.be/n_3FUHQJOYk

    WOD

    Metcon (Time)

    3 Rounds (12 min Cap)

    100 x Dubs

    21 x KB Swings 50/35

    15 x C2B

    9 x Ring Dips

    Weightlifting

    Part B Individual

    Hang Muscle Snatch (3×5 for 5’s)

    Power Snatch (5×3 for 3’s)

    Behind Neck Push Press / Snatch Grip (5×5+1 @ 75%)

    5×5+1 of Snatch Push Press + OH Squat

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