• 08/31/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    Back Squat (5RM)

    Find 5RM

    then -5% for 5

    then -10% for 5

    WOD

    Metcon (Time)

    In 13 Minutes:

    Run 800m

    Rest 2 Minutres

    Row 1000m

    Then AMRAP

    KB swings w/ remaining time

    RX+ 70/53

    RX 50/35

    *score is time after cardio minus

    1 second for every KB Swing

    Weightlifting

    Individual

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

    Power Snatch (3RM)

    1 x 3 @ 70%

    1 x 3 @ 75%

    1 x 3 @ 80%

    then

    Find 3RM

    Behind Neck Push Press / Snatch Grip

    Snatch Push Press + 1 OHS

    1×5+1 @ 70%

    1×5+1 @ 75%

    1×5+1 @ 80%

    1×5+1 @ 100%

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