CrossFit Brunswick – CrossFit
-Please excuse the mess… we are remodeling the area behind the desk!
-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!
-This month’s Free Friday & Social will be NEXT Friday the 17th!!
Ready to fly into the weekend! Who else is ready for it?? #wesayjump #shesaysfly #letsgo #Friyay #heyMisuk #crossfitbrunswick
15min for Warm-up, Mobility, & Instruction
4min AMRAP, all w/PVC
10 Wall Squat Therapy
30′ Walking Samson Stretch
10 Snatch Balance
30′ Duck Walk
Banded Shoulders ~2min
T-Spine Extensions, ~2min
Then, Review and Warm-up with 5 Reps each w/empty barbell
Hang Snatch Pull
Hang Snatch High Pull
Hang Power Snatch
Over Head Squat
Hang Squat Snatch
Snatch Pull Complex (12 x 1)
1 Snatch Deadlift +
1 Hang Snatch Pull +
1 Hang Snatch High-pull +
1 Hang Snatch
-1 set of the complex every 90sec for 18min
-Start at ~50%1RM Snatch, and increase weight by 5-10% every FOUR sets.
-Really focus on your pulling positions, getting the barbell into the hips, and pulling the elbows high. Do not increase the weight if unable to complete the complex with good mechanics.
-RX is RING Muscle-ups
-Scaling Progressing for RMU:
Burpee Chest-to-Bar Pull-ups
Strength/Accessory: 5 x ME HS Hold
Skill/Conditioning: 1mile Tabata Sprint/Walk (sprint 10, walk 20)
Mobility: Foam Rolls/ Bar Smash Lats