Tuesday 120517

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

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 Month’s Free Friday & CFB Social is tentatively scheduled for the 19th. We will keep you updated with the details!


You guys rock! That achievement board got filled up last month & we love seeing progress! #gainsfordays #achievments #hardworkpaysoff

Warm-up

18min for Warm-up, Mobility, & Instruction

2 Rounds With a partner and an MB….

40sec Air Squat w/ MB toss

20sec Rest

40sec AMSU w/ MB toss

20sec Rest

40sec Bottom Squat Hold ‘Hot Potato’

20sec Rest

Then, Mobility:

Banded Shoulder/Tricep Stretch, 1min/side

Bow & Arrow Stretch, 1min/side

T-Spine Ext. 2min

Then, w/an empty bar

5 Tall Muscle Cleans

5 High-Hang Muscle Cleans

5 Low-Hang Muscle Cleans

5 Tall Power Cleans

5 High-Hang Power Cleans

5 Low-Hang Power Cleans

Warm-up Power Clean to 60-65%

Strength

Power Clean (15 x 2)

-1 set of 2 reps EMOM for 15min

-First 5 sets @ 60-65%

-Second 5 sets @ 65-70%

-Last 5 sets @ 70-75%

-Drop and reset each rep

Metcon

Metcon (Time)

5 Rounds For time, 14min Cap:

10 Power Cleans 115/80 (+155/105)

10 Bar-Over Burpees

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bicep Curls

Skill/Conditioning: 5 x ME HS Hold

Mobility: Foam Roll/ Bar Smash Lats

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