Wednesday 101117

CrossFit Brunswick – CrossFit

Box News: Friday is the LAST DAY to pre-order your baseball tees!

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

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

Veteran’s Day Murph, Saturday November 11th.


Work your weaknesses!

Warm-up

15min for Warm-up, Mobility, & Instruction

60′ High Knees

10 Air Squats

60′ Butt Kickers

10 Push-ups

60′ Bear Crawl

10 AMSU

60′ Walking Lunges

10 Burpees

Mobility:

4-position banded legs, 2min/side

Then, 5 reps each with an empty barbell

Hang Power Clean

Front Squats

Good Mornings

Elbow Rotations

Shoulder Press

Push Press

Push Jerk

Warm-up Complex

Strength

10sets, 2min per set, for 20min:

1 barbell complex + 5 Toes-to-Bar or progressions

1 & 1/4 Front Squat (10 x 2)

From the Floor
1x Power Clean

2x 1 & 1/4 Front Squats

1x Shoulder-to-OH

-Start light and build through to first 5 sets to a moderately heavy weight.

-Do last 5 sets all at the same weight

-5 T2B/K2E/AMSU or progressions per set

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 AMSU (+Toes to Bar)

1 Front Squat 95/65 (+135/95)

-increase reps by 1 per round

Extra Credit

Strength/Accessory: 50 GHD Hip Ext.

Skill/Conditioning: 4 x 500m Row, rest equal to work.

Mobility: Bar Smash Lats

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