• 08/16/2015


    CROSSFIT FLIGHT – CrossFit

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    Weightlifting

    Snatch from low Blocks

    2 x 3 @ 60%

    2 x 2 @ 65%

    1 x 3 @ 70%

    1 x 2 @ 75%

    1 x 1 @ 80%

    1 x 1 @ 85%

    1 x 1 @ 90%

    then

    Jerk from Jerk Blocks same

    reps & %’s above

    Snatch (Snatch from Low Blocks)

    Clean and Jerk (Jerk only from Jerk Blocks)

    Powerlifting

    Sumo Deadlift w/band (10 x 2 against bands)

    Gymnastics

    EMOM 10

    Odd :30 L Pullups

    Even :30 L Sits

    Muscle up practice

    Rope Climb practice –> Legless rope climbs

    Handstand Walk (Handstand walk practice)

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

    add 3″ from last week

    Jacked & Tan

    Chest & Tri’s

    10-9-8-7-6-5-4-3-2-1

    Bench

    Dips

    Accessory

    Reverse Hyper

    Glute Ham Raises

    Competitors

    Double DT or Heavy DT

    Team of 3 WOD for 8th day practice

    Double DT (Time)

    10 Rounds for time:

    12 Deadlifts, 155# / 105#

    9 Hang Power Cleans, 155# / 105#

    6 Push Jerks, 155# / 105#

    Heavy DT (Time)

    5 Rounds for time:

    12 Deadlifts, 205# / 145#

    9 Hang Power Cleans, 205# / 145#

    6 Push Jerks, 205# / 145#

    Metcon (Time)

    Teams of 3

    45 x C&J 135/95

    1500m Row

    30 x C&J

    1500m Row

    15 x C&J

    Endurance

    Metcon (Time)

    750m Ski Erg

    75 Cal Airdyne

    1.25 Mile Run

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