• 07/30/2014


    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

    Mobility

    Front Rack & Shoulders

    Strength

    M.E: Clean (1RM)

    note if it was a power or squat clean

    WOD

    Macho Man (AMRAP – Reps)

    EMOM 10

    3 x Power Clean 145/105
    3 x Front Squat
    3 x Jerks

    *You are done when you can no longer complete all 9 reps in a minute. Score is total reps
    *After 10th minute if you are still going add 1 rep per movement EMOM until you can no longer complete within the minute.
    i.e 11th min = 4-4-4, 12th = 5-5-5 etc.

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