Tuesday 062017

CrossFit Brunswick – CrossFit


Partner Carries from Sunday’s Monster Mash,Partner Carries from Sunday’s Monster Mash

Warm-up

45min for Warm-up & Strength

5min of Double-Under Practice

Then, 2 Sets w/PVC or empty Barbell

5 Down-Ups

5 Elbows High & Outside

5 Muscle Snatch

5 Snatch Drops

5 Hang Power Snatch

10 OHS w/ pause at the bottom

Mobilize as needed between sets

Review & Warm-up

Snatch Pull Complex

Strength

Snatch Pull Complex (30min to build to a heavy set of the complex.)

1 Snatch Deadlift +

1 Hang Snatch Pull +

1 Hang Snatch High-pull +

1 Hang Snatch
-Focus on proper technique with the PULLS rather than just focusing on the Hang Snatch.

-If your are working on cleaning up your technique, build to no more tan 60%1RM Snatch.

-If your technique is already solid, build to no more than 80%1RM Snatch.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
-10min Cap

-We are focusing again on the INTENSITY of this workout, not on the weight. Use a weight that you can pull well and consistently with minimal rest.

Extra Credit

Mobility: T-Spine Extentions, 5min

Core: 50+50 GHD Sit-up + Hip Ext

Conditioning: Run 1-mile for Time.

Monday 061917

CrossFit Brunswick – CrossFit


Happy #MCM to this stud.

Warm-up

30min for Warm-up & Strength

3 Sets of:

200m Run

10 Shoulder Press w/Empty Barbell

10 Band Pull aparts

~2min pf PVC Shoulders between sets

-Warm Up Overhead Complex

Strength

Overhead Complex (10 x 1)

Strict Press + Push Press + Push Jerk
-1 rep every 90sec, from the floor.

-choose 1 weight no more than 60%1RM Shoulder Press for all 10 sets

-3 to 5 Strict Pull-ups per set

Metcon

Metcon (Time)

For Time, 20min Cap:

30 Shoulder-to-OH 115/75 (+135/95)

800m Run

20 Shoulder-to-OH 135/95 (+155/105)

400m Run

10 Shoulder-to-OH 155/105 (+185/125)

200m Run

5 Shoulder-to-OH 185/125 (+205/135)
-Add any remaining reps to your time in seconds.

Extra Credit

Mobility: Stretch at least 5min per arm/shoulder

Core: 5 x ME 90/90 Holds

Conditioning: 3 x 100m Sprints

Sunday 061817


CrossFit Brunswick – CrossFit

Partner WOD Sunday… with Tireflips!! (weather permitting)

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Monster Mash today!

Metcon (AMRAP – Reps)

10min AMREP:

20 Tireflips (alt. every rep)

30 In-and-Out Tire Jumps (alt. every 2 reps)

40 Toes-to-Bar (alt every 4 reps)

Rest 5 min
-athletes must tag on all movements except Tireflips

Metcon (Weight)

10min alt EMOM for total weight lifted:

Ground-to-Overhead

Rest 5min
-athletes will perform as many ground-to-overheads as possible with their CHOSEN weight. Score will be total reps completed times weight used.

-Athletes will swap EMOM and may use 1 barbell per athlete.

Metcon (Time)

10 Rounds for Time of “Freeloading Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

60′ Partner Carry

-Swap every full round

Saturday 061717

CrossFit Brunswick – CrossFit

In honor of the Army’s birthday this week, we will be doing “1775”. Make sure you’re hydrated and ready for a long WOD!

Warm-up

This WOD has a lot of moving parts! We’ll go over it in detail prior to warming up.

Metcon

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135#

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round.

Friday 061617

CrossFit Brunswick – CrossFit

Today is FREE FRIDAY! Bring a friend to ANY class for FREE today for a fun partner (maybe team) workout! CFB Social to follow the 6:15 class!


Cheryl & Barbara

Warm-up

‘Funnel Tag’

~5min

Followed by,

60′ Walking Lunges

60′ Samson Stretch

60′ Walking Groiner Stretch

60′ Walking ‘World’s Greatest’ Stretch

5 Tuck Jumps between each set.

Skill Work

Today we will spend 15min working on…..Box Jumps.

Start with a low box and slowly increase the height over 15min.

May also practice your rebounding skill.

Metcon

Metcon (AMRAP – Reps)

20min Partner LeapFrog:

1 Box Jump 24/20

2 Burpees

3 Wallball Shots 20/14

4 Box Jump 24/20

5 Burpees

6 Wallball Shots 20/14

7 Box Jump 24/20

8 Burpees

9 Wallball Shots 20/14

….and so on.

*Reps continue to increase by 1 each movement.

Partners will tag & swap every movement.

Score will be total reps

Thursday 61517

CrossFit Brunswick – CrossFit

FREE Friday is TOMORROW! Bring a friend to ANY class for FREE tomorrow for a fun partner (maybe team) workout! CFB Social to follow the 6:15 class!


#doubleunders

Warm-up

20-25min for Warm-up and Mobility

5min Double/Single-under Practice

Dragon Stretch ~2min/side

250m Row

Couch Stretch ~2min/side

20 AMSU

Scorpion Stretch ~2min/side

Metcon

Annie’s On a Boat (AMRAP – Rounds and Reps)

30min AMRAP:

10-20-30-40-50……

Double-Unders

AMSU

-Row 250m Between each round

-Continue increasing by 10 reps each round.

Extra Credit

Mobility: Repeat mobility from warm-up

Strength: 3 x 10 OHS