• 08/23/2015


    CROSSFIT FLIGHT – CrossFit

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    Weightlifting

    in 15 Minutes find 1RM Snatch

    Rest 10

    in 15 Minutes find 1RM C&J

    Snatch (1RM)

    Clean and Jerk (1RM)

    Powerlifting

    Box Squat (10 x 2 )

    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

    Bent over Rows 5×5

    Strict Pullups 5 x ME *Weighted RX+

    Biceps Curls 5×10

    Weighted Dips 5 x ME

    Accessory

    Banded Good Mornings

    Competitors

    Linda (Time)

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

    Deadlift ,1.5 Body Weight

    Bench Press, Body Weight

    Clean, 3/4 Body Weight

    Metcon (Time)

    AMRAP 7

    18 Cal Row

    15 Thrusters 115/75

    12 C2B

    AMRAP 7

    Sprint to Grass across parking lot / back

    25 Dubs

    5 Burpee ring muscle ups

    5 Deadlifts 275/185

    AMRAP 7

    14 Step front rack lunge 115/75

    7 Hang Power Snatches

    7 T2B

    Rest 7 Minutes between WODs

    Endurance

    Row

    5 x 300m

    Rest 1 minute between sets

    Metcon (Time)

    3 Rounds for time

    400m Run

    30 Cal Row

    15 Cal Airdyne

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