• 10/27/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Weightlifting

    Part A:

    EMOM 10

    1 x Power Clean

    1 x Hang Squat Clean

    1 x Front Squat

    Weightlifting

    Part B:

    Backward pressure snatch grip deadlifts

    Snatch Grip Deadlift (5 x 3 @ 70% of 1RM deadlift)

    Strength

    Bench Press (1RM)

    WOD

    Grace (Time)

    For Time:
    30 Clean and Jerks, 135# / 95#

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