• 09/10/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    800m Indian Run (No Measure)

    then setup weights for WOD & practice

    movements

    WOD

    9/11 Tribute WOD (Time)

    2001m Row/Run

    11 x Box Jumps 30/24

    11 x Thrusters 125/85

    11 x Burpee C2B Pull-Ups

    11 x Power Cleans 170/120

    11 x HSPU’s

    11 x KB Swings 70/50

    11 x T2B

    11 x Deadlifts 170/120

    11 x Push Jerks 110/75

    2001m Row/Run

    *If you start with Row finish with Run

    & Vice Versa

    The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

    Weightlifting

    Part B: Individual

    Power Clean (5 x 2 @ 70%)

    Push Jerk (5 x 2 @ 60%)

    Push Press (3 x 3 @ 70%)

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