• 09/09/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings
    then

    snatch position work w/ empty barbell

    Weightlifting

    Part A: Crew

    Snatch

    1×2 @ 65%

    2×2 @ 70%

    2×1 @ 75%

    3×1 @ 80%

    Weightlifting

    Part B: Individual

    Snatch Pull

    2×2 @ 90%

    2×2 @ 95%

    Strength

    Front Squat (60%-70%)

    5 sets of 2 @ 24×1+1 Tempo

    WOD

    Granite Games 2015 Individual RX Event 2 (Time)

    Strict & Heavy

    15-12-9

    Deadlifts 295/195

    Strict HSPU

    10 min cap

    *add 1 second for every unfinished rep

    **Scale strict shoulder press @ 75% of 1RM should not be able to go unbroken.

    Kipping is scaling in this WOD

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