10.4.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 Rounds

100m

8 KB Snatch 4/4

6 Goblet Squats

4 KB Lunges

Then

10 Pigeons

10 Step Outs

10 Good Mornings

Then WIth a barbell

20 Santch Grip Bent Over Row

10 Rear Rack Push Press

10 OHS

5 HH Power Muscle Snatch

5 Low Hang Power

5 HH Full Snatch

Weightlifting

1 Low Hang Snatch + 1 OHS (1+1)

EOM 12:
If snatch is a weak area for you, keep it light and work tchnique.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory

Metcon (No Measure)

4 Rounds

12 Romanin Dead Lift

10 Lat Pull Downs with band

10/8 Cal Sprint Assault Bike