• 11/09/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    :15 Upper/Lower (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Weightlifting

    Part A: 20 Minutes

    All %’s based on last weeks 1RM

    *Warm up to 90%

    3×1 Snatch @ 90%

    3×3 Snatch Pull @ 110%

    Snatch (3×1 @ 90%)

    Snatch Pull (3×3 @ 110%)

    Weightlifting

    Part B: Individual

    Snatch Grip Deadlift (5×3 @ 70%)

    Backward Pressure snatch grip DL

    Strength

    15 Minutes

    Front Squat (5×2 @70 % 32×1+1 Tempo)

    3 sec decent

    2 sec bottom hold

    Up

    Then 1 Regular F/S

    Repeat for a total of 2 complexes

    4 Squats total x 5 Sets

    WOD

    Heavy Fran immediately after FRAN

    is Extra Credit or for RX+ Competitors

    Record Fran time separately, if you do both then record total time under Heavy Fran.

    Fran (Time)

    21-15-9
    Thrusters, 95# / 65#
    Pull-ups

    Heavy Fran (Time)

    15-12-9

    Thrusters, 115#/85#

    C2B

    *Complete immediately after FRAN

    Record total time of both WODS

    Cooldown

    5 min cool down 1 (No Measure)

    1 minute plank

    1 minute down dog/ up dog moving in and out of poses

    30s pigeon hold each side

    30s side plank hold each side

    30s minute spinal twist moving from side to side

    30s child’s pose hold

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