Friday 071417

CrossFit Brunswick – CrossFit

Box News: The Driven Chocolate Peanut-butter Post WOD is in!

We are taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund!

Free Friday will be next week on the 21st.

Warm-up

15min to Warm-up

‘Pizza Game’~5min

Then, Mobilize

Banded Shoulder/Tricep Stretch 1min/side

Groiner Stretch 1min/side

Couch Stretch 1min/side

Warm-up today’s complex in remaining time.

Strength

1 Power Clean + 1 Hang Squat Clean + 2 Front Rack Lunges

Hang Clean (1 set of the complex of every 2min)

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

-Start as light and build as heavy as desired

-Warm-up/Practice Pull-ups between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

10 Hang Power Cleans 75/55 (+115/80)

10 alt. Front Rack Lunges 75/55 (+115/80)

10 Shoulder-to-OH 75/55 (+115/80)

*5 Pull-up (+C2B) Penalty every time the barbell touches the floor.

Extra Credit

Conditioning: 400m Sprint(walk to the 800m turn and sprint back)

Strength: 5 x ME Ring Dip Hold (in the bottom position)

Core: 4-position Tabata Planks, 4 rounds

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