Thursday 060718

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

Warm-up

10min for Warm-up, Mobility, & Instruction

2 Rounds with a Partner

40sec MB Clean & Shoot (for Height)

20sec Rest

40sec MB Clean & Throw (for Distance)

20sec Rest

Mobilize Shoulders AS NEEDED

Warm-up Bench Press to ~60-65%1RM

Strength

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

Metcon (AMRAP – Rounds and Reps)

25min Partner Leapfrog:

400m Run

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.

Extra Credit

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

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