10.20.2017

Bear Flag CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

400m Run

20 Air Squats

20 KB Swings

10 Strict Pull Ups

20 KB Lawn Mowers

20 KB Upright Row

20 KB Seated Strict Press 10/10

12 Step Out

12 Pigeons

Then with a barbell

5 Low Hang Snatch Pull

5 Snatch Balance (full depth)

5 High Hang Full Snatch

5 Times through the complex of the day

Weightlifting

1 Snatch Pull + 1 Snatch (1+1)

EOM 14:

1 Snatch Pull + 1 Snatch
*Just a pull not a high pull

*If unable to catch in a full squat practice catching and riding

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*20:00 Cap

Accessory

Metcon (No Measure)

40 Barbell Curls

40 Narrow Grip Bench Press

40 Hammer Curls (dumbell up and down)

40 DB Chest Press

40 Isolated Reverse Flys