Monday 010818

CrossFit Brunswick – CrossFit

Box News: Tomorrow, 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 LEFT!

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

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


Looks like that was a tough WOD guys, good work! #mcm #frontracklunges #Burpees #hardworkpaysoff

Warm-up

15min for Warm-up, Mobility, & Instruction

“Sally Squats”

Then, Mobility

Couch Stretch, 1min/side

Rig Squats, 2min

Then, 5 res each w/barbell

Hang Power Cleans

Elbow Rotations

Back Squats

Good Mornings

Front Squats

Warm-up Front Squat to ~50%1rm

Strength

Front Squat (12 x 5)

-1 set of 5 reps every 2min for 24min (12 sets).

-Start at ~50-55% and increase by 10% every 3 sets

-Perform last 3 sets at ~80-85%.

-Warm-up/practice Toes-to-Bar progressions between sets

Metcon

Metcon (AMRAP – Reps)

12min EMOM for Reps:

1st min: 1 Toes-to-Bar + ME Front Squats 95/65 (+135/95)

2nd min: 2 Toes-to-Bar + ME Front Squats

3rd min: 3 Toes-to-Bar + ME Front Squats

4th min: 4 Toes-to-Bar + ME Front Squats

…and so on ending with 12 T2B + ME Front Squats
Score will be total number of front squat completed

Extra Credit

Strength/Accessory: 50 GHD Hip Ext (5 second descent)

Skill/Conditioning: 10min EMOM, 10 cal Row

Mobility: 4-position Banded Legs, 4min/side

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