• 08/02/2015


    CROSSFIT FLIGHT – CrossFit

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    Weightlifting

    Power Clean (1 x 3 @ 70%, 75%, 80%)

    Find 3RM

    Push Jerk (1 x 3 @ 60%, 65%, 70%)

    Find 3RM

    Push Press (1 x 5 @ 70%, 75%, 80%)

    Find 5RM

    Powerlifting

    Deadlift (10-8-6-4-2 Climbing )

    Gymnastics

    EMOM 8

    20 x Dubs

    6 x Pistols

    EMOM 10

    3-4 Unbroken Muscle Ups

    Handstand Walk (Handstand walk practice)

    Deficit Handstand Push-ups (work from 3″ – 9″ deficit )

    add 3″ from last week

    Jacked & Tan

    Chest & Tri’s

    Run 800m

    then 3 Sets of

    15 x Incline Bench w/ Dumbells

    15 x Diamond close grip Push Up

    15 x Dumbell Fly’s

    Accessory

    5 x 10 Reverse Hyper

    then:

    Row 500m

    50 x Situps

    Row 400m

    40 x Situps

    Row 300m

    30 x Situps

    Row 200m

    20 x Situps

    Row 100m

    10 x Situps

    Competitors

    Bull (Time)

    2 Rounds for time of:

    200 Double-Unders

    50 Overhead Squats, 135#

    50 Pull-ups

    1-Mile Run
    In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
    To learn more about Bull click here

    Metcon (Time)

    3 minutes:

    Max Reps OH Squat @ 70%

    “Tommy V”

    21 Thrusters, 115#

    12 Rope Climbs, 15′

    15 Thrusters, 115#

    9 Rope Climbs, 15′

    9 Thrusters, 115#

    6 Rope Climbs, 15′

    “Amanda”

    9-7-5

    Muscle-ups

    Snatch, 135#/95#

    3 minutes:

    Max Reps Front Squat @ 70%

    *Rest 5 Minutes between workouts

    Score as total time including rest put reps in notes from Squats

    Endurance

    500m Row (Time)

    Max Effort 500m Row

    7K Row (Time)

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