• 09/08/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    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

    Part A: Crew

    A: Clean and Jerk (work up to a heavy single)

    1×2+1 @ 65%

    2×2+1 @ 70%

    2×1+1 @ 75%

    2×1+1 @ 80%

    1×1+1 @ 85%

    1×1+1 Heavy Single

    Weightlifting

    Part B: Individual

    Clean Pull

    2×2 @ 90%

    2×2 @ 95%

    Strength

    Back Squat (3 x 5)

    -10% from best 5RM

    for 3 sets of 5

    WOD

    Granite Games 2015 Individual RX Event 1 (Time)

    3 Rounds

    100 x Dubs

    10 x OH Squats 155/105

    8 min time cap
    8 min time cap

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