Thursday 121417

CrossFit Brunswick – CrossFit

Christmas Party this Saturday! See ya’ll there! #tistheseason #fitfam #datbarbelltho


20min for Warm-up, Mobility, & Instruction

5min EMOM

5 Burpees + 5 WBS

Then, Mobility

Wrist Mobility, 1min/side

Banded Shoulder Tricep Stretch, 1min/side

Bow and Arrow Stretch, 1min/side

Couch Stretch 1min/side

Pigeon Stretch 1min/side

Then, 5reps each w/empty barbell

High-Hang Power Clean

Shoulder Press

Low-Hang Power Clean

Push Press

Mid-Shin Power Clean

Push Jerk

Mid-Shin Power Clean

Split Jerk


CFB Clean Complex (15min to find your heavy set of the complex)

1 Clean + 1 Hang Clean + 1 Push Press +

1 Clean + 1 Hang Clean + 1 Push Jerk +

1 Clean + 1 Hang Clean + 1 Split Jerk +

-all 9 movements must be unbroken/touch-and-go for the complex to count.


Metcon (Time)

3 Rounds for Time, 12min Cap:

20 Hang Power Cleans 95/65

20 Front Squats 95/65

20 Shoulder-to-OH 95/65

Extra Credit

Strength/Accessory: 5 x 8-10/arm DB Bent Over Row

Skill/Conditioning: 10 Burpees EMOM for 10min

Mobility: Shoulders, 3min/side

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