Wednesday 100417

CrossFit Brunswick – CrossFit

Box News: New Month, New Sweatangels promo! This month we are working with Bright Pink to promote Breast Cancer Awareness. Check-in with #breastcancerawareness.

Our new Baseball Tees are available for pre-order!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Warm-up

15min for Warm-up, Mobility, & Instruction

5min EMOM

5 WBS + 5 Burpees

Then, Mobility:

Banded Shoulder/Tricep Stretch, 1min/side

Wrist Mobility, 2min

Then, 5 reps each with a barbell:

Hang Muscle Cleans

Hang Power Cleans

Hang Squat Cleans

Elbow Rotations

Good Mornings

Back Squat

Warm-up Front Squats & HSPU

Strength

Five sets, 3min per set of:

5 Front Squats

HSPU Skill Work

Front Squat (5 x 5 )

-1set of 5 reps every 3min

-Start as light as desired and build across all 5 sets.

-From the Floor today!

-Practice HSPU progressions between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

1 Burpee C2B Pull-up (+Ring MU)

2 HSPU (+2″ Deficit)

3 Front Squats 155/105 (+205/135)

Extra Credit

Strength/Accessory: Weighted Tabata Planks, 3 Rounds

Skill/Conditioning: 10min EMOM, 20-30 DUs

Mobility: T-Spine Extensions, 2-3min

Leave a Reply

Your email address will not be published. Required fields are marked *