• 12/14/2015


    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

    EMOM 10

    1 x Push Jerk

    1 x Split Jerk

    Climbing

    Weightlifting

    Part B: Individual

    Wicked Clean Complex (4 x 1 Climbing)

    1. Power Clean

    2. Hang Squat Clean

    3. Push Press

    4. Power Clean

    5. Hang Squat Clean

    6. Push Jerk

    7. Power Clean

    8. Hang Squat Clean

    9. Split Jerk

    Record Heaviest Set

    Strength

    Back Squat

    5 @ 50%

    4 @ 60%

    3 @ 70%

    5 @ 60%

    4 @ 70%

    3 @ 80%

    Metcon (AMRAP – Reps)

    AMRAP 8

    3 Power Cleans 95/65, 135/95

    3 S2OH

    3 BJO 24/20″

    6 Power Cleans 95/65, 135/95

    6 S2OH

    6 BJO 24/20″

    9 Power Cleans 95/65, 135/95

    9 S2OH

    9 BJO 24/20″

    etc

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