• 10/06/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Weightlifting

    5 Minutes to warm up to 70%

    EMOM 5

    2×1+1 @70%

    EMOM 5

    1×1+1 @ 80%

    A: Clean and Jerk (Record weight @ 80%)

    Weightlifting

    Part B

    B: Clean Pull

    2×2 @ 90%

    2×2 @ 95%

    Strength

    Front Squat (4 sets @ 75%)

    1st Set = No hands

    2nd Set = Regular

    3rd Set = 3 Second Pause

    4th Set = Double Rebound

    WOD

    2013 Regionals Event 5 (Time)

    21-15-9

    Deadlift 315/205

    Box Jump 30/24

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