Tuesday 041718

CrossFit Brunswick – CrossFit

Box News:

-Free Friday & CFB Social returns THIS FRIDAY! Bring a friend to any class on Friday for a FREE PartnerWOD. Social to follow the 6:15class!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to all the new faces you see!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!


Find balance in life. Work hard, play harder, and live life freely! Let’s get to work and get to growin’, y’all! #weareteamCFB #healthyliving #balanceiskey #everyonefitsinatthegym

Warm-up

15min for Warm-up, Mobility, & Instruction

SLOW 4min AMRAP:

60′ High Knees

60′ Butt Kickers

3 Wall Walks

Then, 5min for Mobility:

T-Spine Extensions

PVC Shoulders

Then, 5 Reps w/an empty Barbell

Tall Muscle Snatch

High Hang Muscle Snatch

Standing Sots Press

Tall Power Snatch

High Hang Power Snath

Power Position Sots Press

Tall Squat Snatch

High Hang Squat Snatch

Snatch Balance

Review & Warm-up High Hang Snatch to 60%

Strength

High-Hang Snatch (15 x 1 @ 60% 1RM)

-1 Rep EMOM for 15min

-We will be building volume with a lower load today so we can focus on making every rep PERFECT

Metcon

Metcon (Time)

Three Rounds for Time, 15min Cap:

30 WBS 20/14

200m Run (+carry your MB)

10 Hang Power Snatch 75/55 (+115/80)

Extra Credit

Strength/Accessory: 5 x ME Parallette L-Sit Hold

Skill/Conditioning: 10min EMOM, 40sec Jump Rope

Mobility: T-Spine Extensions, 5min

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