• 8/7/17


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Upper body activation / Snatch Warm Up (No Measure)

    3 min Row/ Bike / Run/ Jump Rope

    2 Rounds on the minute

    :20 sec HS Hold/ Wall walk hold

    :20 Ring Support hold or L-Sit

    :20 Plank

    :20 Wall Sit

    (:30 sec transitions between)

    Skill Transfer / Snatch Warm Up (No Measure)

    Snatch Push Press

    OHS

    Pressing Snatch Balance 1″ per sec

    Heaving Snatch Balance

    Snatch Balance

    Strength

    Snatch (Work up to a Heavy Single for the day)

    *No more than 15 reps

    *No Misses

    WOD

    Metcon (Time)

    For Time

    Run 400m

    4 Rope Climbs

    Run 400m

    3 Rope Climbs

    Run 400m

    2 Rope Climbs

    *scaled Rope Climbs = Tarzan Rope Climbs

    https://www.youtube.com/watch?v=oZUZ_cPWfyg

    Auxiliary Training

    push pull 1

    A1. db Strict Press

    4-6 reps x 5 sets; rest 1 min

    A2. Romanian Deadlift

    4-6 x 5; rest 2 min

    Do A1. then A2. with the recommended rest time . Inc weight each set as able

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