Monday 061917

CrossFit Brunswick – CrossFit


Happy #MCM to this stud.

Warm-up

30min for Warm-up & Strength

3 Sets of:

200m Run

10 Shoulder Press w/Empty Barbell

10 Band Pull aparts

~2min pf PVC Shoulders between sets

-Warm Up Overhead Complex

Strength

Overhead Complex (10 x 1)

Strict Press + Push Press + Push Jerk
-1 rep every 90sec, from the floor.

-choose 1 weight no more than 60%1RM Shoulder Press for all 10 sets

-3 to 5 Strict Pull-ups per set

Metcon

Metcon (Time)

For Time, 20min Cap:

30 Shoulder-to-OH 115/75 (+135/95)

800m Run

20 Shoulder-to-OH 135/95 (+155/105)

400m Run

10 Shoulder-to-OH 155/105 (+185/125)

200m Run

5 Shoulder-to-OH 185/125 (+205/135)
-Add any remaining reps to your time in seconds.

Extra Credit

Mobility: Stretch at least 5min per arm/shoulder

Core: 5 x ME 90/90 Holds

Conditioning: 3 x 100m Sprints

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