• 12/09/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    G/D/S (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    Skill

    5 minute skill TGU practice

    then

    EMOM 10

    Odd

    TGU 1 per side for quality

    Even

    KB Clean + FR Lunge ( 2 per side)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20

    21 KB Swings 50/35, 70/50

    15 Box Jumps 24/20, 30/24

    9 Dips

    Weightlifting

    Part B

    3 Position Clean (Work up to a heavy complex)

    Top to Bottom

    High Hang

    Top of Knee

    Below Knee

    *Without setting the bar down
    Try to finish 5#’s heavier than last week

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