• 08/04/2015


    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

    Weightlifting

    Part A: Crew

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

    1×3+1@65%

    2×3+1@70%

    3×2+1@75%

    2×1+1@80%

    1×1+1@85%

    1×1+1@90%

    Weightlifting

    Part B: Individual

    Clean Pull (4×3 @100% of 1RM Clean)

    Shoulder Press (Find 8RM)

    WOD

    AMRAP Annie Partner Pacesetter (AMRAP – Rounds and Reps)

    AMRAP 11

    Partner A = Annie

    Partner B = single arm KB waiters walk

    Then Switch

    50-40-30-20-10

    Double-unders

    Sit-ups

    *If you finish start over with 50/50

    Score is total round + reps.

    2-1 singles for dubs

    50/35RX KB’s

    Waiter Walk from end of the rig to the

    grass. Switch arms at the grass & walk

    back to the rig. Partners then switch &

    pick up where other partner left off

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