• 10/14/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Warm Up and skill work combined.

    Work on Dubs/Triple unders for cardio

    Work on strict strength movements

    Strict Pullups

    Scap Pullups

    Strict Dips

    Then work on advanced gymnastics

    movements:

    C2B, Bar Muscle Ups and Ring MU’s

    1 minute Double Under Test (AMRAP – Reps)

    Max unbroken double unders (AMRAP – Reps)

    10 minutes to find max unbroken double unders

    WOD

    Coach Dave’s 39th Bday WOD (Time)

    13 x Burpee Bar MU’s

    10 x Squat Snatch 155/100

    13 x Burpee Bar MU’s

    16 x Triple Unders

    13 x Burpee Bar MU’s

    76 x Hang Power Snatch 65/45

    61 x Calorie Row

    *Scale Burpee + 2 C2B

    *Scale 32 Dubs or 48 Singles

    Weightlifting

    Part B:

    Work up to a 1RM Strict Press

    add weight &

    Work up to a 1RM Push Press

    add weight &

    Work up to a 1RM Push Jerk

    Shoulder Press

    Push Press

    Push Jerk

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