• 12/15/2015


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Deadlift Coach Call Out (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Strength

    Deadlift (Record last set @ 80%)

    5@50%

    4@60%

    3@70%

    5@60%

    4@70%

    3@80%

    WOD

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

    Weightlifting

    Part B: Individual

    Power Snatch + OHS

    1×2 (1+1) @ 60%

    1×2 (1+1) @ 65%

    2×2 (1+1) @ 70%

    2×2 (1+1) @ 75%

    ()

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