Monday 021218

CrossFit Brunswick – CrossFit

Box News: Free Friday & CFB Social will be THIS Friday the 16th. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!

We will be Re-Testing to close out our Nutrition Challenge THIS SATURDAY. 9am HeroWOD Re-Test with weigh-outs & measurements after.

The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 16th (THIS FRIDAY!) to guarantee your limited edition T-Shirt!!

Everyone that signs up for the Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!



Warm-up

12min for Warm-up, Mobility, & Instruction

2 Rounds

20sec KBS

10sec Rest

20sec Wall Squat Therapy w/PVC

10sec Rest

20sec T2B

10sec Rest

Then, Mobility:

Bow & Arrow Stretch 1min/side

T-Spine Ext. ~2min

Then, 5reps each w/a empty barbell or PVC

Tall Muscle Snatch

Hang Muscle Snatch

Overhead Squats

Tall Power Snatch

Hang Power Snatch

Warm-up Snatch to ~60% 1RM

Strength

Snatch (10 x 2)

-2 reps every 90 sec for 15min (10sets)

-start at ~60-65%1RM and increase by ~5% every 2 sets.

-final 2 sets should be between 80-85%1RM

-Warm-up/practice KBS between sets.

Metcon

Metcon (Time)

For Time, 18min Cap:

50 Cal Row

40 KBS 53/35 (+70/53)

30 Snatch 95/65 (+135/95)

40 KBS 53/35 (+70/53)

50 Cal Row

Extra Credit

Strength/Accessory: Death by Strict HSPU

Skill/Conditioning: 10min EMOM of 10 Burpees to target

Mobility: Bow & Arrow Stretch 3min/side

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