Wednesday 071118

CrossFit Brunswick – CrossFit

-July’s Free Friday & Social will be Friday July 20th.

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

Warm-up

15min for Warm-up, Mobility, & Instruction

3 Rounds

20sec Jump Squats

10sec Rest

20sec AMSU

10sec Rest

Then, Moblity

PVC Shoulders, ~2min

Rig Squats,~2min

Then, 5reps each with empty barbell or PVC

High-Hang Muscle Cleans

Low-Hang Muscle Cleans

Front Squats

Low-Hang Power Cleans

Mid-Shin Power Cleans

Front Squats

Warm-up High-Hang Cleans to ~50% 1RM Clean.

Strength

Base ALL percentages off of your 1RM CLEAN today.

High-Hang Clean (5 x 1)

-1 rep EMOM for 5min (5sets)

-Start at 50% and build to ~65% 1RM Clean

-Additional 1min rest after final rep.

Hang Clean (4 x 1)

-1 rep every 90 sec for 6min (4 sets)

-Starts at ~65% and build to about 80% 1RM Clean

-Additional 1min rest after final rep.

Clean (3 x 1)

-1 rep every 2 min for 6min (3 sets)

-Start at 80% and build to a heavy but perfect single

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 Ground-to-OH 95/65 (+135/95)

10 Bar Over Burpees

Extra Credit

Strength/Accessory: 5 x 25 GHD Hip Ext (add weight if able)

Skill/Conditioning: 5 x 50mSprints

Mobility: Bow & Arrow,3min/side

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