Tuesday 090517

CrossFit Brunswick – CrossFit

Box News: CrossFit Brunswick is hosting the Garage Game World Wide WOD competition THIS SATURDAY Sept 9! We will be closed for classes for this event, but we are looking for some volunteer judges! Contact James for details.
*****We are currently tracking the path of Hurricane Irma. We will make a decision THURSDAY in regards to whether we will go ahead with this event***

New Month, New Sweatangels Promo! Use the hashtag #care4animals to help provide food for shelter animals. Also, use #love4texas for those affected by Hurricane Harvey.

Free Friday & CFB Social will be on the 15th this month.


Check-in with #love4texas to help those affected by Hurricane Harvey.

Warm-up

10min for Warm-up, Mobility, and Instruction

400m Run, then

Bergerner Warm-up w/PVC

5 Reps each with empty barbell

Snatch Deadlift

Snatch Pull

Snatch High-Pull

Hang Snatch

Warm-up Complex

Strength

Snatch Pull Complex (1 set every 90sec for 15min (10sets))

1 Snatch Deadlift +

1 Hang Snatch Pull +

1 Hang Snatch High-pull +

1 Hang Snatch
-Start light and build towards a heavy but perfect set of the complex.

-Focus on getting the barbell into the hips every rep.

Metcon

Metcon (AMRAP – Reps)

Three 4min Rounds for AMRAP:

1st Round

400m Run

21 Bar-Over Burpees

Snatches 75/55

4min REST

2nd Round

400m Run

15 Bar-Over Burpees

Snatches 95/65

4min REST

3rd Round

400m Run

9 Bar-Over Burpees

Snatches 115/80

Extra Credit

Strength/Accessory: 5 x ME Wide Grip Strict Pull-ups

Skill/Conditioning: 5 x 100m Sprints

Mobility: Weighted PVC Shoulders

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