• 09/14/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Weightlifting

    Part A: Crew

    A: Clean and Jerk

    1×1+1 @ 60%

    1×1+1 @ 70%

    1×1+1 @ 80%

    1×1+1 @ 85%

    1×1+1 @ 90%

    1×1+1 @ 95%

    Only 6 sets of singles after warm up

    15 minute Cap

    B: Clean Pull

    3×1 @ 85%

    3×1 @ 95%

    3×3 @ 100%

    Strength

    Front Squat (4 x 4 @ 75%)

    4 x 4 @ 75% last rep is double rebound

    Good Mornings (4×4 for 4’s)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    8 Min AMRAP

    8 x Pullups

    4 x Squat Cleans 185/135

    Pick your poison

    50 x Dubs or

    200m Run or

    250m Row

    * Pick one and stick with it no switching mid WOD

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