• 11/23/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M
    Sub 200m Run for 8 x Down and backs

    Strength

    Deadlift (3-3-3-3-3)

    TnG no drops

    Work concentric & eccentric phase of lift

    Go lighter instead of dropping if needed

    record final set as 1×3

    Skill

    EMOM 10

    2 TGU ( 1 per arm)

    Turkish Get Up (EMOM 2 x TGU)

    WOD

    Elizabeth (Time)

    21-15-9

    Clean, 135# / 95#

    Ring Dips

    Weightlifting

    Part B

    Snatch (6 x 1 Climbing)

    Record heaviest of the 6 climbing sets

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