• 09/06/2015

    CROSSFIT FLIGHT – CrossFit

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    Auxiliary Training

    Metcon (No Measure)

    Rowing/Midline Accessory Work

    Not for time:

    1,000m Row

    50 GHDSU

    750m Row

    35 GHDSU

    500m Row

    20 GHDSU

    100 Rep Benchmark Power Clean1 (Time)

    100 Reps for Time

    Power Clean 135/95

    Gymnastics

    Gymnastics PUSH

    EMOM 10

    Odd: 20 Pistols (10 per side)

    Even: 4-8 Strict HSPU

    Gymnastics Conditioning

    EMOM 20

    5 x Strict C2B

    5 x Push-Ups

    10 x Squats

    Strength

    15 x DB Skull Crushers

    15 x DB JM Presses

    15 x DB Close Grip Bench Press

    50 x Banded Good Mornings

    Jerk from Blocks (Find 3RM Max from Blocks)

    Deadlift (Find 5RM)

    Push Press (Find 5RM)

    Endurance

    Run Session:

    6 x 200m Sprint

    w/ 200m Jog back recovery

    Row Session:

    EMOM 12

    Odd: 20/15 Calorie Row

    Even: 5 TnG Power Snatch 135/95

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