• 08/26/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Warm-Up #2 (No Measure)

    2 RDS with a 2.5 – 10lb. plate:

    10 x Around the Worlds

    10 x Supermans

    10 x Hollow Body

    10 x Core Twist

    10 x OH Reverse Lunge

    10 x Pass Thrus (w/ PVC)

    10 x OH Squat (w/ PVC)

    Weightlifting

    Part A: Crew

    A: Clean and Jerk (C&J )

    1×3+1 @ 65%

    2×3+1 @ 70%

    3×2+1 @ 75%

    2×1+1 @ 80%

    2×1+1 @ 85%

    1×1+1 @ ME

    Weightlifting

    Part B: Individual

    Clean Pull (4 x 3 @ 90% of 1RM Clean)

    Strength

    Back Squat (5RM )

    Find 5RM for the week

    then

    -5% for 5

    -10% for 5

    WOD

    Metcon (Time)

    10-8-6-4-2

    Wall Balls 20/14

    Push-Ups

    Med Ball Situps

    *8 Min time cap

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