• 08/18/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Strength

    Front Squat (5×4 @ 60-70% w/ 24×1 tempo)

    Snatch Grip Deadlift (5×3 @ 70% of 1RM conv dead)

    Deadlift (for %’s only do not do or record)

    WOD

    Vertigo (AMRAP – Rounds and Reps)

    Teams of 3

    18 Min AMRAP

    Buy In:

    50 x Box Jumps 30/24

    100 x Partner Jump Overs (Laying down)

    200 x Dubs

    50 x Pull-Ups

    Then

    AMRAP relay style

    5 x Box Jumps 30/24

    10 x Partner Jump Overs

    20 x Dubs

    5 x Pullups

    EMOM x 3 Thrusters 155/105

    Weightlifting

    Part B: Individual

    Hang Muscle Snatch (5 x 3 for 3’s)

    Power Snatch (5×3 @ 70%)

    Behind Neck Push Press / Snatch Grip (snatch grip push press + OH Squat @ 70%)

    5×5+1

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