Monday 111317

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social THIS FRIDAY!

Happy WODsgving Competition at CF Grit this Saturday, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


Athletes Travis and Josh relaxing on the assault bikes before the WOD

Warm-up

10min for Warm-up, Mobility, & Instruction.

400m Run or 500m Row

Then, 5 reps each w/ an empty barbell

Deadlift

Hang Power Clean

Elbow Rotations

Back Squat

Elbow Rotations

Push Press

Push Jerk

Mobility:

PVC Shoulders if they aren’t warm, otherwise

Wrist Mobility, ~2min

Warm-up today’s Complex

Strength

Push Jerk (10 x 1)

-3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

-1 set of the complex every 2min for 16min (8sets).

-Start light and build to a HEAVY but UNBROKEN set of the complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx: 115/80 Rx+: 155/105
-Choose a weight that you can do for unbroken sets on the hang power clean portion of the WOD.

Extra Credit

Strength/Accessory: 50+50 GHD Sit-ups/Hip Ext

Skill/Conditioning: 10min EMOM of 25-30 DU

Mobility: 5min of T-spine Extensions

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