• 11/24/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk (No Measure)

    Run 400m, Row 500m, 3 min Jump Rope

    Angled OH PVC Stretch

    10 x Pass Thrus

    10 x Lunges w/ PVC OH

    10 x OH Squats

    1 Round w/ Empty Barbell

    5 x Cleans high hang

    5 x Cleans take off

    5 x Squat cleans from shin

    5 x Push jerks

    5 x Split jerks

    Mobility

    Front Rack, Hips

    Skill

    Split Jerk & Push Jerk

    Footwork positioning

    Drills to push body down under the bar

    https://www.youtube.com/watch?v=vqusEJtyze0

    WOD

    Metcon (Time)

    5 Rounds

    3 Rounds of “Mary”

    5 HSPU

    10 Pistols

    15 Pullups

    then

    3 OH Squats @ 75% of 1RM

    Repeat for a total of 5 Rounds

    Weightlifting

    Part B

    5×1 Climbing

    3 position clean complex

    -Floor

    -Below Knee

    -Pockets (High Hang)

    -Jerk

    Build up to a heavy complex over 5 sets

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