• 10/05/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Coach Call Out #2 (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    Back Squat (-20% of best 3RM for 3×3)

    Take your best 3RM from last 3 weeks

    -20% for 3 x 3

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12

    8 x H2H KB Swings 50/35

    8 x Hang Power Cleans 115/75

    8 x Front Rack Lunges (L=1, R=2)

    E2MOM 8 x Goblets 50/35

    Weightlifting

    Part B

    B: Snatch (Power Snatch )

    Power Snatch

    5×2 @ 60%

    Clean and Jerk (Power Clean & Jerk)

    Power Clean + Jerk

    5 x 2(1+1)

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