Bear Flag CrossFit – CrossFit

View Public Whiteboard

Lesson Plan

Warm-up (No Measure)

:00-:04 Whiteboard

Discuss Scaling thruster load back if needed

:04-:10 Warm Up

4 Rounds

8 Barbell Front Rack Lunges

8 Barbell Push Press

8 Barbell Hang Power Cleans

:11-:15 Movement Specific-

Thruster Practice with Barbell

Dip Drive Press x5- Front Squat x5- Thruster x5

Clean Practice With Barbel Clean Pull x3- HH Full Clean x3

:15-:17 Set Up

:17-:29 Strength

:29-:32 Final Prep/ Break

:32-:47 Metcon

:47-:60 Cool Down/Clean Up/Stretch

Question of the Day

Warm-up (No Measure)

One accomplishment you are proud of with in the last year?


Metcon (No Measure)

Every Other Minute 12:

Round 1/2: 10 Thrusters 95/65

Round 3/4: 8 Thrusters 115/75

Round 5/6: 6 Thrusters 135/95
*Not for score. Please scale if need. Complete all the reps


Metcon (Time)

“Meet me at the Bar”

7 Rounds For Time:

9 Deadlifts 135/95

6 Power Cleans

3 Squat Cleans

*15 Minute Cap


Metcon (No Measure)

40 Bent over row

40 Reverse Fly

40 DB Romanian Deadlift