Thursday 113017

CrossFit Brunswick – CrossFit

Box News: We are looking at doing our Christmas Party outside the box year! If anyone has any suggestions (or wants to host one) let James know!

This Saturday, Dec 2nd, is the Grand Opening of Crossfit Glynco! We’ll keep the doors closed so everyone can go participate and support them!


#allboutdemweights #makeitlookgood #practicemakesperfect

Warm-up

15min for Warm-up, Mobility, & Instruction

400m Run/500m Row

Then with an empty barbell:

5 Elbow Rotations

5 Front Squat

5 Good Mornings

5 Tall Muscle Clean + 1 Shoulder Press

5 Hang Muscle Clean + 1 Shoulder Press

5 Mid-Shin Muscle Clean + 1 Shoulder Press

5 Tall Power Clean + 1 Push Press

5 Hang Power Clean + 1 Push Press

5 Mid-Shin Power Clean + 1 Push Press

Mobilize as needed:

Couch Stretch

Banded Shoulder/Tricep Stretch

Warm-up Power Clean

Strength

Our goal in the strength session today is not necessarily to PR, but to hit perfect reps with heavier loads.

Power Clean (1 x 1)

-10min to build to a heavy but PERFECT single.

-If the rep wasn’t perfect, don’t add weight.

Front Squat (1 x 3)

-10min to build to a heavy but PERFECT triple.

-If the set wasn’t perfect, don’t add weight.

Push Jerk (1×1)

-10min to build to a heavy but PERFECT single

-From the Racks

-If the rep wasn’t perfect, don’t add weight!

Metcon

Metcon (Weight)

5min AMREP for Weight:

ME Clean & Jerks
-Athletes will choose their own weight for the workout. (cannot ADD weight once the timer starts)

-score will be weight x reps

Warm-up

Strength/Accessory: 5 x ME 90/90 Holds

Skill/Conditioning: 10min EMOM, 20-30 DUs

Mobility: 4-Position Banded Legs

Leave a Reply

Your email address will not be published. Required fields are marked *