• 08/25/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bear Complex Warmup (No Measure)

    Run 400m, Row 500 or Jump Rope 3 Min

    w/ Empty Barbell

    10 x Hang Cleans

    10 x Push Press

    10 x Backsquat

    10 x Good Mornings

    Strength

    Front Squat (5×2 @ 24×1+1)

    1 rep = 24×1 Front squat + 1 Reg F/S

    Each set will be 4 reps 2 Tempo & 2 Regular squats

    Good Mornings (5 x 3 for 3’s)

    WOD

    BEAST (Time)

    Teams of 3-4

    20 Min Cap

    Run 400m then on the way back in

    grab weights from front lawn (may require more than 1 trip) 1 person working at a time. If more than 1 trip is required you do not have to run another 400 just run to the weights and carry them in.

    40 Reps of ea. split as needed

    Deadlift 295/165

    Backsquat 245/135

    Floor Press 195/105

    C&J 145/75

    Snatch 115/45

    *add one second per rep unfinished

    Weightlifting

    Individual

    B: Hang Muscle Snatch (5×3’s for 3’s)

    Power Snatch (5×3 @ 75%)

    Behind Neck Push Press / Snatch Grip (5×5+1 OH Squat @ 75%)

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