• 1/18/2016

    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

    SWOD

    Metcon (Weight)

    Clean and Jerk Complex

    15:00 Time Cap

    Set 1RM of Complex

    -Power Clean

    -Hanging Squat Clean

    -Squat Clean

    -Split Jerk

    Once you have picked up the bar you cannot drop it until after the Jerk. Squat Clean is from the ground and must be a Touch and Go.

    Rest 5:00 before moving onto AMRAP

    Metcon

    Metcon (Weight)

    AMRAP 10

    3 Clean and Jerks @ weight of your choice

    5 Hand Stand Push-ups

    10 T2B

    *Score is total weight moved via C&J portion. Weight used x C&J completed

    Weightlifting

    Part B:

    Clean Pull (4 x 4 Climbing each set)

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