• 09/21/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Box Jump/ Deadlift (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Inch Worm Push-Ups

    6 x Burpees

    9 x Jump Squats

    12 x Good Mornings

    Skill

    EMOM 10

    Even: 40 Dubs or :30 of practice

    Odd: Handstand Walk or Hold :30

    WOD

    5×5 7min/3min (AMRAP – Rounds and Reps)

    RX 135/95

    7 min on 3 min rest x 3 Rounds

    5 x Deadlift

    5 x Power Cleans

    5 x Front Squat

    5 x Push Jerk

    5 x Back Squat

    Weightlifting

    Part B: Individual

    Power Clean + Push Jerk

    1×1+1 @ 90%

    3 x 1×1+1 @ 95%

    1×1+1 @ 100%

    Warm up to 90% then do 1 set of

    1 power clean + 1 Push Jerk

    go to 95% then 100%. Go back down

    to 90% and start over for a total of 3 sets

    Power Clean

    Record your heaviest Power Clean

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