Friday 020918

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 15th to guarantee your t-Shirt!!

Everyone that signs up for the Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

Free Friday & CFB Social will be Friday the 16th. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!


Warm-up

15min for Warm-up, Moiblity, & Instruction

~5min Coach’s Choice Warm-up Game

~5min Coach’s Choice Mobility

Then, 5reps each w/an empty bar

Straight Legged Deadlift

Hang Power Cleans

Good Mornings

Back Squats

Deadlifts

Warm-up Deadlift

Strength

Deadlift (10 x 3)

-1 set of 3 reps every 2min for 20min (10rounds)

-Start light and increase the weight every 2 sets.

-Get at least 1 set in at the weight you’ll be using for today’s workout and at least 1 set slightly heavier.

-These do not need to be too heavy today.

-Warm-up/Practice HSPU between sets

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Extra Credit

Strength/Accessory: 50 Weighted GHD Sit-ups

Skill/Conditioning: 10min EMOM 10 Burpees

Mobility: Lower Back Mobility, 10min

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