Friday 010518

CrossFit Brunswick – CrossFit

Box News: 6 Week Nutrition Challenge Starts TOMORROW! We will do a benchmark HeroWOD @ 9am like usual, followed by any preliminary testing/measurements you want taken, and the 1st Nutrition Lecture will start at 10am!

If you ordered a Beanie or hoodie, THEY ARE IN!!

Next Tuesday the 9th, we will be hosting a ‘Pamper Event’ from Wellman Family Healthcare from 4-6pm. Sign-up sheets are on the counter to reserve your free 15min massage! LIMITED SPOTS AVAILABLE!


Keep up the great work athletes! We had over 200 PRs and achievements last month…let’s fill it up again this month! #gainsfordays #hardworkpaysoff #achievments

Warm-up

15min for Warm-up, Mobility, & Instruction

6min Alt EMOM

Even Min: 10 Burpees

Odd Min: 10 Wall Squat Therapy

Then, Mobility:

PVC Shoulders, ~2min

T-Spine Ext, ~2min

Then, Burgener Warm-up w/PVC

Warm-up Snatch

Strength

Snatch (10 x 3)

-1 set of 3 reps every 90sec for 15min (10sets)

-reps do NOT have to be touch-and-go

-start as light as desired and build to at LEAST your target weight for today’s metcon or as heavy as desired.

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Extra Credit

Strength/Accessory: 50 GHD Hip Sit-ups

Skill/Conditioning: 50cal Assault BIke Sprint

Mobility: Shoulders and/or Back

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