• 12/01/2015


    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

    Strength

    Back Squat (3-3-3-2-2-2)

    3-3-3-2-2-2 Climbing ea set

    Base off of previous 3RM. last set of 3 should be just below or just above 3RM

    Drop to sets of 2 and continue to climb

    Record heaviest 1×2

    Weightlifting

    Part A: Class

    EMOM 12

    Min 1-6: HPS + 2OH Squats

    Min 7-12:

    1 x Squat Snatch + 1 Snatch Balance

    **Keep it light and use as a warm up for Isabel. Work on form and speed under the bar

    Weightlifting

    Part B: Individual

    3 Position Snatch (Work up to a challenging single complex)

    High Hang

    Above Knee

    Below Knee

    *3 Position Complex without setting bar down
    Work up to a challenging complex while maintaining positions

    WOD

    Isabel (Time)

    For Time: 30 Snatches, 135# / 95#

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