• 12/07/2015


    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

    Weightlifting

    Part A

    Hang Clean (5×3)

    Hang Squat Cleans. Work up to a challenging 3 reps then start 5×3

    Split Jerk (5×3)

    Work up to a challenging 3 reps from the racks or blocks* then start 5×3

    Weightlifting

    Part B:

    4×1 of the following complex: (climbing)

    *Tall muscle clean

    *1/4 squat power clean

    *Just above parallel power clean

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    3 Bar Muscle Ups

    6 Push Press 115/75, 135/95

    9 Burpees

    12 Dubs, Trips = RX+

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