• 08/11/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Coach Call Out (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Strength

    Front Squat (5 x 3 @ 70%)

    SLDL (5 x 3 for 3’s)

    Stiff legged Dead Lift

    WOD

    Metcon (Time)

    50 x Situps

    25 x Deadlifts 265/185

    50 x Situps

    25 x Deadlifts

    50 x Situps

    Weightlifting

    Part B: Individual

    Power Snatch (5 x 2 @ 70%)

    Behind Neck Push Press / Snatch Grip (4×3+1 Oh Squat)

    Snatch Push Press + OH Squat

    Shoulder Press (5 x 3 @ 70%)

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