Friday 060818

CrossFit Brunswick – CrossFit

-To our Nutrition Challengers; Your next lecture will be tomorrow June 9th at 10am where we will go over Nutrition Timing & Partitioning.

-June’s Free Friday & CFB Social will be next Friday June 15th!

-Don’t forget about Father’s Day coming up on June 17th!


“Everybody’s workin for the weekend!” But we see you, weekend warriors! Keep chasing it and enjoy what the weekends bring for you. #itsthefreakinweekend #summerishere #workhardplayhard #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + WBS

20sec Rest & Rotate

40sec Moderate Row + Burpees

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then, Mobility:

T-Spine Ext, 2min

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Shoulder Press

Push Press

Review & Warm-up Push Press

Strength

Push Press (5 x ME @ ~50%1RM)

-1 Max Effort set every 3min for 15min, aiming for 10+ reps per set.

-From the Floor.

-Score your WORST SET.

-perform 1 set of 8-10alt Pistols (or Progressions) per set

Metcon

CFB Crippler (Time)

100 cal Row

100 Front Squat (RX95/65, +135/95)

Partition reps/calories as desired.
-20min Cap

Extra Credit

Strength/Accessory: 5 x ME Srict Pull-ups (scale for 10+ reps per round)

Skill/Conditioning: 5 x 100m Sprint

Mobility: Bar Smash/Foam Roll Quads

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