Monday 120318

CrossFit Brunswick – CrossFit


Concentrating on everything December brings like… ^^^ #somanylists #somuchtodo #keepworkingout #healthymind #keepsyouorganized #CFB

Warm-up

Warm-up (No Measure)

Easy 2 min row/AB/ski

10 banded good mornings

Elevated CAT stretch (45 secs)

Twisted Cross (30 secs per side)

3 sets:

2 strict press w/ bar

3 push press w/ bar

4 push jerks w/ bar

Rest 30 secs

2 sets:

10 jumping sir squats

5 burpees

Strength

Push Jerk

One set every 2 mins for 12 mins:

1: 10 UB push jerks @ 115/75

2: 8 UB push jerks @ 135/95

3: 6 UB push jerks @ 165/115

4: 4 UB push jerks @ 185/125

5: 2 UB Push jerks @ 205/145

6: AMRAP Push jerks @ 225/155

**Modifications: Do not modify reps, just lower the weight, still try to progressively increase weight each set, even by a little if possible

**Partner up to save equipment if needed

Metcon

Metcon (Time)

6 min AMRAP:

2-4-6-8-10..etc

Cal row

DB burpee (50/35) (one DB in each hand)

Rest 4 mins

Then

For time:

15-12-9-6-3

DB thrusters (50/35)

Burpee over DB

**6 min cap

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