Monday 031218

CrossFit Brunswick – CrossFit

Box News: A big CONGRATS to all our athlete’s hitting their first Pull-ups or Muscle-ups this week!

-Reminder, you have until tonight at 8pm to complete 18.3 and submit your scores for the Open/Friday night Lights!

-Reminder that we will NOT be having our monthly Free Friday & Social this month.


Athlete Sal hitting a heavy 18.2A. Kill the negativity. Trust the process. Believe in yourself. #mcm #liftheavy #howlowcanyougo #killit #heySal

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds

40sec Easy/Moderate Row

20sec REST

40sec Walking Lunges

20sec REST

40sec Wall Walks

20sec REST

Then, Mobility (as needed):

Rig Squats, 2min

Couch Stretch, 1min/side

Then, 5reps each w/a barbell

Hang Power Clean

Back Squat

Good Mornings

Front Squat

Start Warming-up Paused Front Squats

Strength

Paused Front Squat (10 x 3)

-2sec pause in the bottom position

-1 set of 3 reps every 2min for 20min (10rounds)

-start at ~50%1RM and build to a heavy triple for the day

-Warm-up/practice HSPU between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

21 Cal Row

15 Front Squats 115/80 (+155/105)

9 HSPU (+2″deficit)

Extra Credit

Strength/Accessory: 5 x GHRs

Skill/Conditioning: 10min EMOM, 15 WBS

Mobility: Foam Roll Legs

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