• 09/03/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Weightlifting

    Part A: Crew

    A: Clean and Jerk

    1×3+1 @ 65%

    2×3+1 @ 70%

    3×2+1 @ 75%

    2×1+1 @ 80%

    Weightlifting

    Part B: Individual

    B: Clean Pull (4×3 @ 100% of 1RM Clean)

    Strength

    Front Squat (5×2 24×1+1 @ 60-70% of 1RM )

    5 sets of

    2 x 24×1+1

    Perform 1 Tempo/ Pause F/S then

    1 Normal Front Squat & Repeat this 1 more time

    Snatch Grip Deadlift (5 x 3 @ 70% of 1RM Deadlift)

    Deadlift (For %’s only do not record)

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 3

    4 x Floor Press 155/115

    8 x Lat Barbell Hops

    Rest 2 min

    AMRAP 3

    5 x Floor Press 135/95

    10 x Lat Barbell Hops

    Rest 1 min

    AMRAP 1

    ME Lat Barbell Hops

    Score is total reps

    of both AMRAPs + ME Lat Hops

    1 Round in 1st AMRAP = 12 reps

    1 Round in 2nd AMRAP = 15 reps

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