• 09/22/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    Weightlifting

    Part A

    A: Snatch

    Work up to a heavy single

    then:

    1×1@90%

    3 x 1×1@95%

    1×1@100% of todays heavy single

    After working up to a heavy single you’ll drop to 90% for 1, up to 95% for 1

    then try and repeat the heavy single.

    Do this 3 times in total going back to 90% to start each set.

    Weightlifting

    Part B

    B: Snatch Balance (4 x 3 @70%)

    WOD

    Don’t drop the ball Karen (Time)

    Buy In: 400m Run

    then…

    150 x Wallballs 20/14

    *Every time you break run 200m

    15 Minute time Cap

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