6.11.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0-4 Whiteboard

4-10 Warm Up

3 Rounds

7 PVC Thrusters

10 Ring Row

100m Run

Then

12 Step Outs

10-15 Snatch Specific Warm Up

15-18 Prep

18-28 Snatch EMOM

28-33 Final Prep

33-48 Metcon

48-60 Cool Down

Question of the Day

Warm-up (No Measure)

Hardest thing about crossfit?

Weightlifting

Snatch (EMOM 10: 1 Snatch, Start @70% add 5lbs Each Round)

Metcon

Metcon (Time)

“Fran-ish”

6 Rounds:

10 Thrusters 75/55

6 Strict Pull Ups

*15 Minutes

Accessory

Metcon (No Measure)

4 Rounds

15 DB Reverse Fly

70m Med Ball Carry With Arms Extended (do not go heavy)