• 10/12/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Quick Coach Call Outs w/PVC (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    Weightlifting

    Part A:

    EMOM 10

    2 x Hang Squat Snatch

    *build up weight, focus on technique not weight on the bar

    Weightlifting

    Part B:

    B: Snatch Balance (Find 1RM)

    Work up to a heavy single

    Strength

    Back Squat (1RM)

    WOD

    CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

    Includes Masters up to 54 years old

    0:00 – 3:00

    2 Rounds of:

    10 Overhead Squats, 95# / 65#

    10 Chest-To-Bar Pull-ups

    3:00 – 6:00

    2 Rounds of:

    12 Overhead Squats, 95# / 65#

    12 Chest-To-Bar Pull-ups

    6:00 – 9:00

    2 Rounds of:

    14 Overhead Squats, 95# / 65#

    14 Chest-To-Bar Pull-ups

    The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

    CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

    Includes Masters up to 54 years old

    0:00 – 3:00

    2 Rounds of:

    6 Overhead Squats, 65# / 45#

    6 Chin-over-Bar Pull-ups

    3:00 – 6:00

    2 Rounds of:

    8 Overhead Squats, 65# / 45#

    8 Chin-Over-Bar Pull-ups

    6:00 – 9:00

    2 Rounds of:

    10 Overhead Squats, 65# / 45#

    10 Chin-Over-Bar Pull-ups

    The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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