• 09/15/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    :15 Planks (No Measure)

    4 Rounds

    :15 Elbow Plank

    :15 Superman Hold

    :15 Side Plank Left

    :15 Side Plank Right

    Skill

    Turkish Get Up

    EMOM 10

    Even: 1 TGU per arm for Quality

    Odd: :20 KB Russian Twist

    *Don’t touch ground with KB keep tension in your core

    WOD

    Metcon (Time)

    Buy IN: 5 TGU per arm

    5 Rounds:

    5 x F/S L 50/35

    5 x F/S R 50/35

    20 x Situps

    20 x Hops over KB

    Cash OUT: 80 x Russian KB Twist

    Weightlifting

    Part B: Individual

    Power Clean + Push Jerk (No Split)

    1×2 (1+1) @ 60%

    1×2 (1+1) @ 65%

    2×2 (1+1) @ 70%

    2×2 (1+1) @ 75%

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