• 08/19/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Weightlifting

    Part A: Crew

    A: Clean and Jerk

    1×3+1 @ 65%

    2×3+1 @ 70%

    3×2+1 @ 75%

    4×1+1 @ 80%

    Weightlifting

    Part B: Individual

    B: Clean Pull (4×3 @ 90%)

    WOD

    The Chief (AMRAP – Rounds)

    Max rounds in 3 minutes of:

    3 Power Cleans, 135#

    6 Push-ups

    9 Squats

    Rest 1-minute.

    Repeat for a total of 5 cycles
    women’s RX = 95#

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