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 Friday & CFB Social will be next Friday June 15th!
-Don’t forget about Father’s Day coming up on June 17th!
Surround yourself with like-minded people; want better things for yourself–no person is going to give you everything! #pushyourself #encourageothers #bekind #workthehardest #hwpo #cfb
15min for Warm-up, Mobility, & Instruction
20sec Bottoms Squat Hold w/KB
20sec alt Box Step-Ups w/KB
Wrist Mobility, 3-4min
Then, w/empty barbell
5 Tall Muscle Clean + 1 Front Squat
5 High Hang Muscle Clean + 1 Front Squat
5 Low Hang Muscle Clean + 1 Front Squat
5 Push Press
5 High Hang Power Clean + 1 Front Squat
5 Low Hang Power Clean + 1 Front Squat
5 Push Jerk
Review & Warm-up Low-Hang Clean & Jerks
Low-Hang Clean & Jerk (6 x 3, 4 x 2)
-One set of 2 or 3 reps every 2min for 20min (10 total sets)
-Reps do NOT have to be touch-and-go.
-Start at 60%1RM and increase by 5% EVERY TWO SETS. Final 2 set should be 80%1RM.
Metcon (AMRAP – Rounds and Reps)
6 Box Jump Overs 24/20 (+30/24)
4 Hang Power Clean
3 Front Squat
Strength/Accessory: 5 x ME L-Sit Hang
Skill/Conditioning: 400m Sprint. Jog to the 800m mark, then sprint back.
Mobility: Banded Shoulders, 3min/side