• 08/10/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    Weightlifting

    Part A: Crew

    Snatch (65%-80% )

    1×2@65%

    2×2@70%

    2×1@75%

    3×1@80%

    Weightlifting

    Part B: Individual

    Snatch Pull (2×2 @ 90% & 2×2 @95%)

    2×2 @ 90%

    2×2 @ 95%

    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

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 12

    30 x T2B

    30 x Snatch 95/65

    30 x Dubs

    20 x Pull-ups

    20 x Snatch 115/85

    20 x Dubs

    10 x C2B

    10 x Snatch 135/95

    10 x Dubs

    AMRAP Muscle Ups (Ring or Bar)

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