• 12/11/2014


    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)

    EMOM 12

    Even 0,2,4,6,8,10

    1st Pull to Take off 3 second pause

    Power Clean from takeoff

    Split Jerk

    Odd 1,3,5,7,9,11

    High Hang Squat Clean

    Split Jerk
    You pick the weight but keep it sharp.

    If it’s sloppy you will have to lower the weight.

    WOD

    Grace (Time)

    For Time:
    30 Clean and Jerks, 135# / 95#

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