Friday 070618

CrossFit Brunswick – CrossFit

-Freedom Week continues with another classic HeroWOD today!

-New Month, New Charity! This month use #givewater to donate clean drinking water to those in need!

-In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

-Nutrition Challengers!! This Saturday marks the end of your Challenge. Come in at 9am for a benchmark re-test and closing measurements at 10am. Let’s see who is bringing home that prize money!

-July’s Free Friday & Social will be Friday July 20th.


Work so hard, make ya shoes fall off. Who else kicks off their kicks after a wod? This week has been intense! Thanks everyone who has given their all in these workouts this week. #sweatyfeet #letembreathe #herowodsgotuslike #cfb

Warm-up

15min for Warm-up, Mobility, & Instruction

For Quality:

30 Wall Squat Therapy w/PVC

Then, Mobility

T-Spine Ext, 2min

PVC Shoulders, 2min

Then w/empty barbell or PVC

5 Tall Muscle Snatch + 1 OHS

5 High Hang Muscle Snatch + 1 OHS

5 Low Hang Muscle Snatch + 1 OHS

5 Standing Sots Press

5 High Hang Power Snatch + 1 OHS

5 Low Hang Power Snatch + 1 OHS

5 Mid Shin Power Snatch + 1 OHS

5 Power Position Sots Press

Warm-up Snatches

Strength

Snatch (10min EMOM)

-1rep EMOM for 10min (10 sets)

-Start at ~50%1RM and build to a moderately heavy single for the day (Not a 1RM)

-Focus on QUALITY movement today and reinforce all the work we have been putting into our technique!

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
-20min Cap

-Partner Variation: Partner Leapfrog (must be solo to be Rx)

Partners will swap after each movement.

Extra Credit

Strength/Accessory: 5 x ME Chin-Over-the-Bar Hold

Skill/Conditioning: Assault Bike, 10min at conversational pace

Mobility: Bar Smash/Foam Roll quads

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