• 08/05/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PVC Down & Backs (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Toe Touch

    OH Frog Jump / Frog Jump into OH Squat

    *optional time permitting

    Sots press in Lower Band

    w/ PVC &/or Empty Barbell

    Weightlifting

    Part A: Crew

    Snatch (65%-90% then find 1RM)

    1×3@65%

    2×3@70%

    3×2@75%

    2×1@80%

    1×1@85%

    1×1@90%

    Work up to a heavy single

    Weightlifting

    Part B: Individual

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

    Pressing Snatch Balance (3×3 Climbing)

    record heaviest set of 3

    move up 5-10#’s from last week on all 3 parts of the complex

    Drop Snatch (3×2 Climbing)

    record heaviest set of 2

    Heaving Snatch Balance (3 x1 Climbing)

    record heaviest single

    Strength

    10RM: Back Squat (Find 10RM then -5% for 10, -10% for 10)

    Find 10RM then

    -5% for 10

    -10% for 10

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 6

    800m run or 1000m row

    then

    Max Burpees

    *Score is total Burpees

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