• 07/30/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats
    Mobility: Ankles

    SWOD

    EMOM 10

    Even: Pistols :30 on :30 off

    ODD: Handstand Hold :20 / :40

    RX+ Freestanding Handstand Hold

    WOD

    Jenny (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    20 Overhead Squats, 45#

    20 Back Squats, 45#

    400m Run
    In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
    To learn more about Jenny click here

    Weightlifting

    Part B: Individual

    Start light add weight ea set slowly.

    After pressing snatch balance continue to add weight for Drop Snatch, after Drop snatch continue to add weight for heaving snatch balance

    Pressing Snatch Balance (3 x 3 climbing )

    Drop Snatch (3 x 2 climbing)

    Heaving Snatch Balance (3 x 1 climbing)

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