• 09/29/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper/Lower #4 (No Measure)

    Run 200m

    3 Rounds

    10 x Good Mornings

    10 x Pass Thru’s

    10 x KB Swings

    10 x Goblet Squats

    Run 200M

    Weightlifting

    Part A:

    A: Snatch

    1×2 @ 60%

    1×2 @ 70%

    1×2 @ 80%

    1×2 @ 85%

    Weightlifting

    Part B:

    B: Snatch Pull (5×3 @ 105%)

    Strength

    Front Squat (4×4 @ 70% )

    4 x 4 @ 70%

    1st 2 reps normal Front Squat

    Rep 3 = 3 second pause

    Rep 4 = Double Rebound

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 6

    8 WB’s 20/14

    6 Floor Press 135/95

    4 Bent Over Row

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