• 09/24/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats

    Weightlifting

    Part A

    A: Clean and Jerk

    Power Clean & Jerk (NO Squat)

    2 x ‘s the following:

    1×2+1@60%

    1×2+1@65%

    2 x 1×2+1@70%

    1×1+1@75%

    1×1+1@80%

    60-80% then back to 60% & up to 80%

    Weightlifting

    Part B

    B: Clean Pull

    1 x 3 @ 90%

    4 x 3 @ 100% of 1RM Clean

    Strength

    Front Squat (4×4 @ 75% 4th rep = Double Rebound)

    4×4 @ 75% 4th rep = Double Rebound

    Good Mornings (4×4 for 4’s)

    WOD

    Annie (Time)

    50-40-30-20-10
    Double-unders
    Sit-ups

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