• 12/21/2015


    CROSSFIT FLIGHT – CrossFit

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    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Strength

    Back Squat (Set 5RM)

    Strength

    10 EMOM

    Even: 2 Back Squats @ 85% 5RM

    Odd: 12 Trips/25 Dubs/50 Singles

    WOD

    Snatches are Squat Snatch

    Amanda (Time)

    9-7-5
    Muscle-ups
    Snatch, 135#/95#

    Weightlifting

    Weightlifting B

    3 Position Snatch (3×2 Climbing)

    High Hang

    Above Knee

    Below Knee

    *3 Position Complex without setting bar down

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