• 08/09/2015


    CROSSFIT FLIGHT – CrossFit

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    Weightlifting

    Power Clean (5 x 2 @ 70%)

    Push Jerk (5 x 2 @ 60%)

    Push Press (3 x 3 @ 70%)

    Powerlifting

    Box Squat (10 x 2 for speed)

    Gymnastics

    EMOM 10

    Odd :30 L Pullups

    Even :30 L Sits

    Muscle up practice

    Rope Climb practice

    Handstand Walk (Handstand walk practice)

    Deficit Handstand Push-ups (work from 3″ – 12″ deficit )

    add 3″ from last week

    Jacked & Tan

    Back & Bi’s

    Bent Over Rows 5×5

    Strict Pullups 5 x ME

    Bicep Curls 10 x 5

    Accessory

    Weighted Situps GHD or Abmat

    Competitors

    2K Row warm up

    then

    Build up to a Heavy Clean

    then

    EMOM 10

    1 x Clean @ 90% from above

    Endurance

    1 Mile Sled Pull 90/60 plus the sled

    Metcon (Time)

    3 Rounds

    500m Row

    250m Erg

    20 Cal Bike

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