March 17th

CrossFit Brunswick – CrossFit

Warm-up

-high knee skips(rig to rig)

-butt kicks( rig to rig)

-side shuffle(down and back)

-karaoke(down and back)

-air squats x10

-arm circles and bear hugs x10 each

-world’s greatest strech x3 each leg

-leg swings x10

-inchworms x5

-scapula push ups x10

-calf strech x10 each leg

-clam shells x10 each leg (hold pvc off to the side for balance)

-orbits and pass-throughs x10 each

Bench Press (Heavy double)

15 minutes to build to a heavy double

Metcon (Time)

3 rounds

12 DB snatches(35/50)

20 push ups

800m run

March 16th

CrossFit Brunswick – CrossFit

Warm-up

-air squat, drop squat, and jumping squats x5 each

-pogo jumps for height x10

-arm circles and bear hugs x10 each

-broad jumps (rig to rig)

-bear crawls (rig to rig)

-lunge and twist x5 each leg

-scales x5 each leg

-Frankenstein kicks x5 each leg

-inchworms x5

-windmills x10

-I’s, Y’s and T’s x10 each

-orbits and pass-throughs(pvc) x10 each

-game(coach’s pick)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

8 hang DB cleans(35/50)

50ft DB farmers carry walking lunges

15 box jump-overs(20/24)

19.4!!

CrossFit Brunswick – CrossFit

Crossfit Games Open 19.4(Ages 16-54) (Time)

For total time:

3 rounds of:

10 snatches(65/95)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes

Crossfit Games Open 19.4 Masters(Ages 55+) (Time)

For total time:

3 rounds of:

10 snatches(45/65)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes

Crossfit Games Open 19.4 Scaled(Ages 16-54) (Time)

For total time:

3 rounds of:

10 snatches(45/65)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes

Crossfit Games Open 19.4 Masters Scaled(Ages 55+) (Time)

For total time:

3 rounds of:

10 snatches(35/45)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes

March 14th

CrossFit Brunswick – CrossFit

Warm-up

-air squats x10

-arm swings and bear hugs x10 each

-high knees (down) and butt kicks (back)

-knee grabs x5 each leg

-ankle grabs x5 each leg

-scales with a leg swing x5 each leg

-lunge with a twist x5 each leg

-windmils x10

-hollow body rocks x10

-orbits and pass-throughs x10 each (pvc)

Metcon

Metcon (No Measure)

Rowling

Partner WOD

Partner Relay

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

Teams of 2

Buy in:

100 cal row

Then,

8 MB cleans(14/20)

12 sit ups

partners alt. complete rounds

March 13th

CrossFit Brunswick – CrossFit

Warm-up

Warm up

-hamstring loaded squats x10

-arm circles and bear hugs x10 each

-high knee skips (down and back)

-gate swings (down and back)

-world’s greatest stretch x5 each leg

-scales x5 each leg

-inchworms x5

-windmills x10

-leg swings x10 each leg

-I’s, Y’s, and T’s x10 each

-orbits and pass- throughs x10 each(pvc)

-goodmornings x10(pvc)

Strength

3 reps every 2min for 10min

start at 75% of 1rm work towards

a 3rm

Deadlift (5×3)

start @75%

Metcon

Metcon (Time)

4 rounds

15 KBS(36/53)

20 Box jumps(20/24)