• 11/16/2015


    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
    then:

    Warm up to snatch weight for EMOM

    Weightlifting

    EMOM 10

    Squat snatch from power position

    *For quality not weight, you choose the weight but keep it sharp

    Weightlifting

    Part B: Individual

    Power Clean + Push Jerk

    3 x

    1 x 1+1 @ 90%

    1 x 1+1 @ 95%

    1 x 1+1 @ 100%

    Strength

    Deadlift (3×5 @ + 5-10lbs from last)

    WOD

    Diane (Time)

    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

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