CrossFit Brunswick – CrossFit
-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.
-Don’t forget to order your Driven Supplements TODAY!
-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.
“Decision is the ultimate power.” -Tony Robbins- You carry that power. It’s yours. Use it. #powerful #makegooddecisions #youarestrong #gogetit #crossfitbrunswick
15min for Warm-up, Mobility, & Instruction
5 KBS + 5 SDHP w/KB, PVC Shoulders with remaining time.
Then, w/ empty barbell:
5 Mid-Shin Snatch Deadlifts
5 Low Hang Snatch Pulls
5 Low-Hang Snatch HIGH Pulls
5 Low-Hang Snatch
T-Spine & Shoulders as needed.
Warm-up Today’s Complex to ~50% 1RM Snatch
Snatch Pull Complex (10 x 1)
1 Snatch Deadlift +
1 Hang Snatch Pull +
1 Hang Snatch High-pull +
1 Hang Snatch
-1 set of the complex every 90sec for 15min (10sets)
-Start at ~50% 1RM Snatch and increase weight every 2 sets.
For Time, 12min Cap:
30 Ground-to-OH 135/95 (+185/125)
Strength/Accessory: Death-By Strict HSPU
Skill/Conditioning: 10rounds, 10 HEAVY WBS
Mobility: Bow & Arrow Stretch, 3min/side