CROSSFIT FLIGHT - CrossFit View Public Whiteboard: bit.ly/W93F0Z 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 ME: Shoulder Press (1RM) WOD 7 & 7/11 (AMRAP - Reps) EMOM 11 + 4 Min bonus 7 x Hang Clean & Push Jerk 115/75 7 x Burpees Do 7 reps of each movement within the minute. When you can no longer complete 7 of each movement you must drop to sets of 5 & 5 until you can longer get 5 reps of each movement in a minute then drop to 3 & 3, Then 1&1. *Bonus if you are able to do all 14 reps (7 & 7) per round continue until 15 minutes or you can no longer complete 7 & 7 Score as follows: Round of 7 & 7 = 14 reps per minute If you complete 7 & 6 = 13 & automatic drop to 5&5 for the remainder or until you can no longer get 5 & 5 etc. Max possible score is 210 (14 reps x 15 minutes)
Posted on: Wed, 16 Jul 2014 04:04:48 +0000
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