10.3.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

400m Row

20 KB Swings

20 Goblet Squats

20 KB RDL (10/10)

20 Lunges

Then with a barbell

20 Bent Over Row Clean Grip

15 Bent Over Row Wide Grip

10 Good Mornings

10 Push Press

10 Low Hang Power Clean

Then after going over the WOD: “Metcon Prep”

Comlpete 3 Rounds

5 Deadlifts

4 Hang Power Cleans

3 Jerks

2 Lateral bar Burpees

*1 Round at each weight you will be doing in the metcon. So if you’re going Rx 75/55-95/65-135/95 and Rx+ 95/65-135/95-155/105

5 Deadlifts

4 Hang Power Cleans

3 Jerks

2 Lateral bar Burpees

Metcon

Metcon (No Measure)

With a 4:00 Clock Complete:

3 Rounds

12 Deadlifts 75/55, 95/65

9 Hang Power Cleans

6 Power Jerks

4 Lateral Bar Burpees

Rest 4:00

With a 4:00 Clock Complete:

2 Rounds 95/65, 135/95

12 Deadlifts

9 Hang Power Cleans

6 Power Jerks

4 Lateral Bar Burpees

Rest 4:00

With a 4:00 Clock Complete:

1 Round

12 Deadlifts 135/95, 155/105

9 Hang Power Cleans

6 Power Jerks

4 Lateral Bar Burpees

*Score each round for time

Metcon (Time)

3 Rounds

Metcon (Time)

2 Rounds

Metcon (Time)

1 Round

Accessory

Metcon (No Measure)

4×15 Glute Ham Raise on GHD w/Barbell on back

4×12 Bent Over KB Row