6.21.2018

Bear Flag CrossFit – CrossFit

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Lesson Plan

Warm-up (No Measure)

0- 4 Whiteboard

4-12 Warm Up

400m Run

12 Step Out 3 Sec Pause

12 Iron Cross

12 Pigeon

15 Banded Good mornings

20 Band Pull Aparts

12 Banded Pass Throughs

20 Banded Press Each Arm

12-15 Snatch Specific

15-18 Clean Specific

18-25 Prep- Do 5 Snatches, 5 Clean and 5 Dead lift. All at metcon weight

25-27 Final Prep- Use restroom, etc.

27-51 Metcon

51-60 Cool Down

Metcon

Metcon (AMRAP – Reps)

AMRAP 1:

Squat Snatch 115/75

*Rest 2 min then repeat

*Try to work cycling the bar

*Rest 2 min before moving to part B

Metcon (AMRAP – Reps)

AMRAP 1:

Squat Clean 135/95

*Rest 2 min then repeat

*Work cycling the bar

*Rest 2 min before moving to part C

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 Overhead Plate Lunge 45/25

7 Ring Dips

*Rest 2 min before moving to part final metcon

Metcon (AMRAP – Reps)

AMRAP 2:

Deadlift 205/145