• 3/14/2016


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!
    Burgener Warm-up

    Pull-ups

    Rowing

    KB Swings

    WOD

    CrossFit Games Open 16.3 (AMRAP – Reps)

    AMRAP 7 minutes

    10 power snatches

    3 bar muscle-ups

    Men use 75 lb.

    Women use 55 lb.

    CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

    AMRAP 7 Minutes

    10 power snatches

    5 jumping chest-to-bar pull-ups

    Men use 45 lb.

    Women use 35 lb.

    CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

    AMRAP 7 Minutes

    10 power snatches

    5 chest-to-bar pull-ups

    Men use 65 lb.

    Women use 45 lb.

    CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)

    AMRAP 7 Minutes

    10 power snatches

    3 bar muscle-ups

    Boys use 65 lb.

    Girls use 45 lb.

    CrossFit Games Open 16.3 Teens Scaled (AMRAP – Reps)

    AMRAP 7 Minutes

    10 power snatches

    5 jumping chest-to-bar pull-ups

    Boys use 45 lb.

    Girls use 35 lb.

    CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

    AMRAP 7 minutes

    10 power snatches

    5 jumping chest-to-bar pull-ups

    Men use 45 lb.

    Women use 35 lb.

    Strength

    Overhead Squat (3-3-3-3-3)

    Start at approximately 50% of 1RM and add weight each set as capable. Record heaviest Triple.

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