CrossFit Brunswick – CrossFit
To our Nutrition Challengers; Your next lecture will be this Saturday June 9th at 10am where we will go over Nutrition Timing & Partitioning.
-June’s Free Friday & CFB Social will be next Friday June 15th!
-Don’t forget about Father’s Day coming up on June 17th!
“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.” -Greg Glassman #micdrop #boom #workharder #naildownweaknesses #crossfitbrunswick
10min for Warm-up, Mobility, & Instruction
2 Rounds with a Partner
40sec MB Clean & Shoot (for Height)
40sec MB Clean & Throw (for Distance)
Mobilize Shoulders AS NEEDED
Warm-up Bench Press to ~60-65%1RM
Bench Press (10 x 5 @ 65-70%)
-1 set of 5 reps every 90sec for 15min (10sets)
-All sets at the same weight, between 65-70%1RM.
-10 Band Pull-Aparts per set
Metcon (AMRAP – Rounds and Reps)
25min Partner Leapfrog:
30 DB Snatch 50/35
20 Burpee Over DB
-Partners will TAG and swap every movement.
-Score is total rounds plus reps completed. Count the run as 1 Rep.
Strength/Accessory: 50 + 50 GHD Sit-ups & Hip Ext
Skill/Conditioning: Assault Bike, 5 Rounds of 1min Sprint 2min Rest
Mobility: Banded Shoulders, 3min/side