• 08/30/2015


    CROSSFIT FLIGHT – CrossFit

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    Weightlifting

    Snatch from low Blocks

    2 x 3 @ 60%

    2 x 2 @ 65%

    1 x 3 @ 70%

    1 x 2 @ 75%

    1 x 1 @ 80%

    1 x 1 @ 85%

    1 x 1 @ 90%

    then

    Jerk from Jerk Blocks same

    reps & %’s above

    Powerlifting

    Deadlift (Find 1RM)

    Gymnastics

    EMOM 10

    Odd :30 Strict Pull Ups or Scap pullups

    Even :30 Hollow Body Rocks

    Pistol practice

    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

    Chest & Tri’s

    Bench 5×5 Heavy

    Superset with 5×10 Dips or weighted dips

    Accessory

    Weighted Hip Bridges (Ask John)

    Competitors

    Metcon (Time)

    WOD 1

    30 x Thrusters 95/65

    30 x C2B

    WOD 2

    18 x Squat Cleans 95/65

    18 x Burpeed Box Jumps 24/20

    WOD 3

    24 x Thrusters

    24 x C2B

    WOD 4

    12 x Squat Cleans

    12 x Burpee Box Jumps

    *Rest 5 minutes between WODS

    score is total time with running clock

    Endurance

    Metcon (Time)

    1 Mile Run

    Rest 4 Min

    Row 2000m

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