• 10/20/2015

    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 (3×5 65-70% of 1RM)

    3×5 @ 65-70% of 1RM

    WOD

    CrossFit Games Open 15.5 (Time)

    For Time:

    27 Calorie Row

    27 Thrusters, 95# / 65#

    21 Calorie Row

    21 Thrusters, 95# / 65#

    15 Calorie Row

    15 Thrusters, 95# / 65#

    9 Calorie Row

    9 Thrusters, 95# / 65#

    CrossFit Games Open 15.5 Scaled (Time)

    For Time:

    27 Calorie Row

    27 Thrusters, 65# / 45#

    21 Calorie Row

    21 Thrusters, 65# / 45#

    15 Calorie Row

    15 Thrusters, 65# / 45#

    9 Calorie Row

    9 Thrusters, 65# / 45#

    Weightlifting

    Part B:

    5×1 of the following complex

    1 x Pause Clean (from floor to knee)

    1 x Hang Pause Clean

    1 x Power Position Pause Clean

    3 count pause @ knee on 1st two

    3 count pause @ power position on 3rd

    work up to a heavy complex but not a max

    ()

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