• 12/31/2015

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper / Lower (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Strength

    Back Squat (3×5)

    Same weight for all three rounds. Add 10# to previous 3×5. Superset with Shoulder Press

    Shoulder Press (3×5)

    Same weight for all three rounds. Add 5# to previous 3×5. Superset with Back Squats

    WOD

    Metcon (Time)

    5 Rounds

    9 Power Cleans 115/80

    6 Pistols

    3 Strict HSPU

    Then:

    Rest 3:00

    Then:

    3 Rounds

    9 Power Cleans 115/80

    6 Pistols

    3 Strict HSPU

    Weightlifting

    Part B

    Push Press (4×1 Climbing)

    Push Jerk (3×1 Climbing )

    Start with Heaviest 3 rep set from Push press.

    Split Jerk (2×1 Climbing)

    Start with Heaviest 3 rep set from Push Jerk

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