Wednesday 082416


CrossFit Brunswick – CrossFit

Warm-up

3 Rounds:

10 Cal Row

30′ Banded Glute Act Forward

30′ Banded Glute Act Backward

Warm-up Back Squat

Strength

Back Squat (5×5@70-80%1RM)

-1 set every 2 minutes

-5 GHD Sit-ups & Hip Ext after each set

Metcon

Metcon (Time)

3 Rounds for Time, 18min Cap:

10 HSPU (+ Strict)

20 Box Jumps 24/20 (+30/24)

30 Cal Row

-Add any remaining reps to the timecap in seconds.

Cool Down

800m Weighted Walk

Tuesday 082316


CrossFit Brunswick – CrossFit

Warm-up

5min PVC Shoulders

2 Rounds:

10 Shoulder Press w/Barbell

5 GHD Sit-ups/Hip Ext

3 Wall Walks

Warm-up Should Press

Strength

Shoulder Press (10×2@80-90%1RM)

-Every 90 Seconds

-From the Floor

-2-3 Strict Pull-ups after each set (add weight if possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 Hang Power Cleans 75/55 (+135/95)

8 Front Squats

6 Shoulder-to-Overhead

4 Thrusters

2 Rope Climbs

RX:75/55 RX+:135/95

*20 DU (60 Singles) Penalty for dropping the bar during the complex.

Cool Down

30/30 GHD Sit-ups/Hip Ext

Monday 082216

CrossFit Brunswick – CrossFit

Warm-up

2 Rounds

200m Run

10 Hang Cleans

5 Front Squats w/Pause at bottom

Warm-up Clean/Hang-Clean

Strength

Clean Complex (15min to find a 1RM)

1 x Clean

1 x Hang Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

1 Front Squat 115/75 (+155/105)

+ 1 Bar-Over Burpee

-you will add 1 rep to each movement every round.

1st Round: 1+1

2nd Round: 2+2

3rd Round: 3+3

…and so on until time.

-you MAY squat clean your first rep

Cool Down

3×10 Standing Banded Rows

Sunday 082116


CrossFit Brunswick – CrossFit

Warm-up

400m Run

30 Walking Lunges

20 OHS w/ Barbell

10 Wall Walks

Skill Work

Snatch Balance (10×1 EMOM)

-build towards today’s best single

Metcon

Metcon (Weight)

Three 10-min Rounds for total Weight:

Round 1: 800m Run + 1RM OHS

Round 2: 800m Run + 1RM Shoulder Press

Round 3: 800m Run + 1RM Deadlift

-All lifts performed from the floor.

-Barbell must be UNLOADED before the athlete may begin their run on each round.

-Score is combined total of 1RMs from each round.

-No Breaks between Rounds

Saturday 082116

CrossFit Brunswick – CrossFit

Weather permitting…. outside WOD!!

Warm-up

800m Partner Run w/MB

15Toes to Bar

15 Heavy KBS

-TIreflip demo

Metcon

Partner WOD!

Metcon (Time)

Partner Relay For Time:

400m Run

1 Bar Muscle-up (scale w/x3 C2B)

1 Tire Flip

200m Run

2 Bar Muscle-ups

2 Tire Flips

100m Run

4 Bar Muscle-ups

4 Tire Flips

One partner will complete their run/reps, then TAG their partner, who will do the same run/reps before moving onto the next movement.

i.e. Partner A will run 400m then tag Partner B who will also run 400m.