• 3/17/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Clean & Jerk Warm Up (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

    SWOD

    Hang Power Clean (Find Heavy Single)

    6 Time Cap

    Immediately Following

    EMOM 8

    Load bar with 65% of Heavy Single for following Complex

    Power Clean

    Hang Power Clean

    Push Jerk

    Not For Score

    WOD

    Metcon (AMRAP – Reps)

    AMRAP 12

    Partner WOD

    20 Med Ball Sit-ups 20/14

    10 Deadlifts 225/155

    One partner Rowing/Airdyne at all times. Switch every 20 calories.

    Reps + Cals = Score

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