• 08/06/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Partner Down & Backs (No Measure)

    Leap Frog Down & Back

    Army Crawl Down & Back

    Partner Carry Down & Back
    Run in heats if needed, resting heat work on mobility. Everyone Mobility afterward

    Strength

    Front Squat (1×4@70%, 1×4@75%, 1×4@80% then Find 4RM)

    1×4@70%

    1×4@75%

    1×4@80%

    Then

    Find 4RM Max

    SLDL (5×3 for 3’s add 5-10#’s from last week)

    Stiff legged Dead Lift

    WOD

    21-15-9 Complex (Time)

    15 Min Time Cap

    155/105

    21’s 15’s 9’s

    8 x Deadlift 6 x Deadlift 4 x Deadlift

    7 x Cleans 5 x Cleans 3 x Cleans

    6 x F/Squat 4 x F/Squat 2 x F/Squat

    8 x F/Press 6 x F/Press 4 x F/Press

    7 x Pullup 5 x Pullup 3 x Pullup

    6 x MU 4 x MU 2 x MU

    *Scale MU for 2xC2B+1 Dip for every rep

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