• 09/01/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Weightlifting

    A: Snatch

    1×3 @ 65%

    2×3 @ 70%

    3×2 @ 75%

    2×1 @ 80%

    1×1 @ 85%

    1×1 @ 90%

    work up to a heavy single

    B: Snatch Pull (4×3 @ 100%)

    4×3 @ 100% of 1RM Snatch

    WOD

    Metcon (Time)

    24-18-12-6

    Thrusters 95/65

    Box Jump Overs 24/20

    *15 Min time cap

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