• 12/28/2015


    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

    Strength

    Metcon (Time)

    Squat Cleans

    For Time

    6 @ 90%

    2:00 Rest

    8 @ 80%

    2:00 Rest

    10 @ 70%

    2:00 Rest

    12 @ 60%

    2:00 Rest

    14 @ 50%

    Percentages based off 1 RM

    Squat Clean (Reference Only)

    Metcon

    Metcon (AMRAP – Reps)

    Twisted 14.3

    8 AMRAP

    10 Front Squat 95/65

    15 Push-ups

    15 Front Squat 115/80

    15 Push-ups

    20 Front Squat 135/95

    15 Push-ups

    25 Front Squat 155/110

    15 Push-ups

    30 Front Squats 185/135

    Etc…

    Weightlifting

    Weightlifting B

    Clean Pull (5×2 Climbing, start @ 85% 1RM Squat Clean)

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