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 Friay & CFB Social will be next Friday June 15th!
All the Murph feels! On that note, it’s HOT outside, so do US a favor and stay overly hydrated! K, thanks! (You’ll thank us back) #hotgeorgia #muggysummers #somuchsweat #stayhydratedmyfriends #crossfitbrunswick
15min for Warm-up, Mobility, & Instruction
Slow 6min AMRAP:
10 HR Push-ups
10 Band Pull-aparts
Then, 5min for Mobility:
Coach’s Choice Shoulders
Then, 5 reps each w/empty barbell
Hang Power Clean
Behind-the-Neck Shoulder Press
Review & Warm-up Shoulder Press & Strict Pull-ups
Shoulder Press (10 x 5)
-1 set of 5 reps every 2min for 20min (10 sets)
-Use first 5 sets to work up to your working weight for today, ~70-75%1RM.
-Last 5 sets are all at the same weight.
-On your FINAL set, do as many reps as possible with good form (aim for 10+)
-Do 3-5 Strict Pull-ups per set
Strict Pull-ups (10 x 3-5)
-Scale UP by adding weight, Scale DOWN by adding bands (or partner assist)
-Scale accordingly to maintain 3-5 reps each Round
-On your final set, go for Max UNBROKEN Reps
Metcon (4 Rounds for reps)
Four 90sec Rounds for Reps:
REST 90sec between Rounds
Strength/Accessory: 5 x 8-10 DB Bicep Curls/arm
Skill/Conditioning: 10min EMOM, 15 GHD Sit-ups
Mobility: Banded Shoulders, 3min/side