5.11.2018

Announcements

Mother’s Day WOD – This Saturday – Coffee & Donuts

Bear Flag CrossFit – CrossFit

View Public Whiteboard


Lesson Plan

Warm-up (No Measure)

00:-:04 Whiteboard

:04-:06 Warm Up

AMRAP 4

6 KB Swings

8 Air Squats

10 Ring Rows

Then 12 Step out hip circles, 12 Scorpion

:11-:16 Movement Specific

With a Barbell

10 Rear Rack Press

5 OHS

5 HH Snatch Pull

5 HH Muscle Snatch

5 HH Power Snatch

3 HH Squat Snatch

3 Full Snatch

:16-:30 Weightlifting

:30-:35 Final Prep- Set up for metcon, use restroom

:35-:37 Quick tips for KB Snatch and have everyone do 3 on each arm

:37-:52 Metcon

:52-:60 Cool Down

Weightlifting

Snatch (EOM 14: 1 Rep)

Round 1/2 @70%

Round 3/4 @75%

Round 4/5 @80%

Round 7 @85%

Metcon

Metcon (Time)

“Punk Rock Sharon Stone”

18-16-14-12-10 Reps for Time:

KB Snatches 53/35

Rear Rack Lunge 115/75

*15 Minute Cap

*Split KB Snatches evenly

*KB Snatch is from hang not from ground

Accessory

Metcon (No Measure)

4×12 Bench Press