1/3/19

CrossFit Brunswick – CrossFit

Warm-up

500m row

Twisted Cross switches for 45 secs

Inch worms for 45 secs

3 sets:

10 PVC pass throughs

10 behind the neck presses

10 OHS

3 sets:

5 hang power snatch

4 alt DB snatch

3 burpees

~warm up to first snatch weight, hit some small sets to warm up power snatch for ~4 mins

Strength

Every 20 secs for 2 mins:

2 tng power snatch @ 95/65

Rest 1 min (change weight)

Every 20 secs for 2 mins:

2 tng power snatch @ 115/75

Rest 1 min (change weight)

Every 20 secs for 2 mins:

2 tng power snatch @ 135/95

**modify weight if needed, but try to increase weight each set (tng= touch and go)

Metcon

20 min EMOM:

1: 100m row sprint

2: 12 single arm DB hang clean and jerk (6 per) (50/35)

3: 12 KB jumping sumo deadlifts (53/35)

4: 12 Renegade rows

5: 12 single arm DB thrusters (6 per) (50/35)

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