Friday 011218

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this month will be on Friday the 19th.

Second Nutritional Lecture will be Saturday the 20th at 10am.


That was a brutal one! #Crossfitbrunswick #Toestobar #321go #abodyinmotionstaysinmotion

Warm-up

15min for Warm-up, Mobility, & Instruction

400m Run or 500m Row

Then, 5reps each w/empty barbell

Clean Deadlifts

Hang Clean Pulls

Hang Clean High-Pulls

Hang Muscle Clean

Hang Power Clean

Power Clean

Front Squat

Squat Clean

Shoulder Press

Push Press

Mobility:

Athletes Choice As Needed

Warm-up Clean

Strength

Clean (20min to buid to a 3RM)

-20min to build to a heavy triple.

-Does not have to be touch and go, but must be done in 30sec or less.

-Get at least 1 set in at the weight you’ll be using in today’s Metcon.

-Warm-up & Practice HSPU between sets.

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
If you are preparing for the 2018 Open, make sure your HSPU or done to the appropriate standard!

Extra Credit

Strength/Accessory: 5 x ME 90/90 Hold

Skill/Conditioning: 2 x 1000m Row, rest equal to work

Mobility:Upper back, neck and shoulders!

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